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 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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