CrossFit WOD 11/19/19


SG Barbell upright row

Strict power snatch H/m/l

Tall power snatch h/m/l

Pull-under h/m/l

power snatch h/m/l

3 POS power snatch

Metcon prep:

Low single/high single/double attempt

Burpee over bar efficiency

3 POS Power Snatch (5×2/5×1)

*Across on doubles; Build on singles

** “3 POS” refers to a high, mid, and low catch position.

***Be obsessive on position.

Metcon (Time)

150 double unders or 25 cal on bike

35 burpees over the bar

Workout of the Day


  • CrossFit WOD 12/13/19

    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike


    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats