CrossFit WOD 10/21/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Metcon prep: Rope climb

Jump and hang

Knee tucks

Tuck and hook

Rope climb.

3.2.1.Go!

Pause Back Squat (3×3 Across)

*Keep weights across.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

Metcon (Time)

Row 15/12 cal

Back squat x5

Rope climb x1

rest 30s

5 rounds
*Maintain weight across all sets.

**Back squat from the rack. Make the weight challenging.

***Hit the row hard. Cap yourself @ 45s of very hard effort.

****Rope climb to the best of your skill. 5ft off the ground is better than 0.

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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