CrossFit WOD 10/29/19

Warm-up

High knees

Burpees

Plate bounds

x2 30s rounds

Clean/F.S. Prep

Front rack mobility

Front squat

Pull-under

Hang P. clean

P. Clean

Running prep

Slow March

Jogging march

Running March

Learn to fall

400m of practice.

3.2.1.Go!

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.
*Keep the effort on the runs under 10m. If your mile time exceed 10m consider shortening the distance.

**The bar should be inconvenienced weight, but still wishing a realm that you are confident with.

***Keep small achievable goals on the burpees to ensure Effie the movement.s

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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