CrossFit WOD 10/1/19

Warm-up

Run 400m

Skip forward, backward, side to side

Judo push up

Strict Knee tuck/leg lift

PVC Overhead squat

Metcon Prep:

Push Press

Knee tucks/Leg lifts w/kip

Snatch pull-unders

Push jerk

Toes to bar practice

Snatch w/pause @ waist

3.2.1.Go!

Metcon (No Measure)

Run 1200m/1000m/800m/400m/200m

Push Jerk x21

Toes to Bar x15

Power Snatch x9
*This is 5 rounds

**21 reps of push jerk and 15 reps of Toes to bar should be completed in 1-2 sets

***Squat Snatch should not be efficient with touch and go reps. find a weight that forces you to pay attention, but confidence to perform is still present.

****This is a grind. Set a conservative pace and attempt to maintain it.

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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