CrossFit WOD 10/16/19

Warm-up

Inch worm

Hip thrust

Wall slides (Shoulders)

Push-ups

3xME (stop @ 20)

5k Prep:

Pick drill: Catch to Extension

Legs

Shoulders

Arms

Put it together

3.2.1.Go!

Bench Press (3-3-3-3-3-3-3-3-3-3)

*Build

**If you peak before the 10 sets are up remove 10–20% and finish remaining sets across

5k Row (Time)

Max Effort 5k Row

Workout of the Day

CrossFit

  • CrossFit WOD 11/14/19

    Metcon (No Measure)
    Power & Speed (Rowing)

    x10 stroke with as much power as possible. spm below 20. Damper @10

    -Immediately into

    x20 strokes w/ damper @ 1. SPM as fast as possible.

    10 rounds
    Metcon (No Measure)
    Every 4m for 32m complete

    30s relax squat hold

    30s braced squat hold

    30s seated to touch (back against the wall)

    x20 Goblet Squats

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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