CrossFit WOD 10/14/19

Warm-up

Banded finger curls

Banded deadlift

BN Press

2 rounds rounds of 10

Metcon Prep

Knee tucks

Leg lifts

Toes to bar

Snatch deadlift

Strict Muscle Snatch

Muscle Snatch

SG Push Jerk

Power Snatch

Clean & Jerk Prep:

Muscle Clean

Clean

Push Press

Push Jerk/Split Jerk

3.2.1.GO!

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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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