CrossFit WOD 10/9/19

Warm-up

CS: Activation (Coach Lead)

Press

Push Press

Push Jerk

Run Prep:

Stationary march

Fall into band

Change directions

Metcon (Weight)

Every 4 min for 28m

Run 400m

S2OH x9
*Increase weight each round

**Aim for consistent times on the run. Hard enough to leave time for the task, but conservative enough to maintain.

***Push Jerk should remain unbroken but difficulty of final 2 sets main for a single break.

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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