CrossFit WOD 11/04/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Metcon prep

“Thumbs back” on KB work

Build to starting weight

3.2.1.Go!

Pause Back Squat (3×3 Across)

*Keep weights across. Increase weight from last week.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

****Increase weight from last week.

Metcon (Time)

100 Double unders

20 KB Clean and jerk each arm

800m run

20 KB Clean & Jerks each arm

100 Double unders
*KB CJ are from the hip.

**Perform all clean and jerks on one arm before switching. 1-2 sets to complete.

***Work smart in the beginning and find that sweet spot and push hard through the end.

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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