CrossFit WOD 10/07/19

Warm-up

Bear crawl/ Crab Walk 50ftx2

Banded deadbug x20

Strict Hollow/arch

Chest to bar & Snatch practice

Hollow/arch dynamic

Press to OHS

Beat swings

Pull under + Hang Snatch

Pull-ups

Snatch

Chest to bar

10m to Practice/build weight

Metcon (Time)

x15 pull-ups/chest to bar pull-ups

x9 Bar over burpees

x3 Squat Snatch

4 rounds
*This is a potent combination of skillful gymnastics and Olympic lifting.

**Fatigue will increase window for mistakes. Move at a steady pace.

***Squat snatch weight be heavy singles dropped between each rep.

****Use entire 10m practice or warming up movements.

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Workout of the Day

CrossFit

  • CrossFit WOD 10/14/19

    Warm-up
    Banded finger curls

    Banded deadlift

    BN Press

    2 rounds rounds of 10

    Metcon Prep

    Knee tucks

    Leg lifts

    Toes to bar

    Snatch deadlift

    Strict Muscle Snatch

    Muscle Snatch

    SG Push Jerk

    Power Snatch

    Clean & Jerk Prep:

    Muscle Clean

    Clean

    Push Press

    Push Jerk/Split Jerk

    3.2.1.GO!
    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:

    1-RM Clean and Jerk

CrossFit Teens

  • CrossFit Teens WOD 10/11/19

    Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 65 lb/ 45lb

    10 bar-facing burpees

    Time cap: 15 minutes
    Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 45 lb/ 35lb

    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 minutes

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