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.

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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