CrossFit WOD 10/12/19

Warm-up

I’s/Y’s/t’s

Barn Door

Bench Demo

Metcon Prep

3.2.1. Go!

Bench Press (Build to 3RM)

*S[pend 15m Building to a 1RM.

**If you find it early, drop 30% off and complete sets of 3-5 until time is over.

Metcon (4 Rounds for reps)

Amrap 6

Wallballs

Amrap 5

Burpees to Target

Amrap 4

Dubs

Amrap 3

Cal Bike
*One partner works at a time.

**Split reps based on Fitness level. Scale up and down to match (wear vest, use heavier wall ball, Dubs v singles)

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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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