CrossFit WOD – 10/27/15

Metcon (No Measure)

Breathing

Hamstring & T-spine Mobility.

Metcon (No Measure)

Pull-ups/Muscle up Progression

We will spend this day working exclusively upon Pull-ups and Muscle ups. Cleaning up any deficiencies in our movement and getting one step closer to your first Pull-up/muscle up or to hit a new PR on an unbroken set.

Unbroken Pull-ups (AMRAP – Reps)

Metcon (Time)

100 Cal row

100 Burpees

Perform Reps in Tabata Fashion. 20 Sec of work followed by 10 Sec of rest until prescribed work is completed.

You must complete 100 Calories on the rower before beginning your Burpees.

Wear a vest if you aint Suuurrrrd.

Workout of the Day

CrossFit

  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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