CrossFit WOD 10/11/19

Warm-up

Amrap 5

40sec G2OH (plate)

20 toe touch to OH reach

Barbell cycling talk

*Attempting to move smooth will yield speed. Attempting to move fast will yield sloppiness.

**Keep the bar close.

***Pause overhead to keep cadence. Avoid the bungee cord at the waist.

Barbell cycling practice (top down)

Hang snatch

Snatch

Hang clean & jerk

Clean & jerk

Burpee efficiency

3.2.1.Go!

Metcon (Time)

8 Ground to overhead

10 bar facing burpees

10RFT
*Progress you pace as the workout goes on.

Example:

R1-2 is about setting a conservative pace and maintaining it.

R3-8 are about showing commitment and athletic maturity. Keeping equal effort on each round

R9 & 10 will show your character. Its easy to slow down when you see the finish line. It shows great character to remain hungry until the final rep.

**Weight cap 95/65

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

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

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Workout of the Day

CrossFit

  • CrossFit WOD 5/5/20

    Warm-up
    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

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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