CrossFit WOD 10/30/19

Warm-up

Banded W/Y x15

BN press x10

Press prep:

Midline Chat

Press

Metcon Prep:

Knee tucks/Toes to Hips/Toes to bar

Box jumps (practice bounding)

3.2.1.Go!

Shoulder Press (5×5)

* Across. 8m to h hold to a working weight

**Stop on your chest for each rep.

***Rep 5 of each set should be near failure.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Box jump overs x8

Toes to bar x6

Push-ups x4
*Set your rotation up to be very tight and efficient. There will be a lot of transitions so we want to conserve time.

**maintain a conservative pace in the beginning that builds in speed as the workout progresses.

***This is an excellent workout to try toes to bar and full scale push-ups.

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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