CrossFit WOD 11/22/19

Warm-up

Banded finger curls

Straight arm pull-down

Low banded row

Metcon Prep:

DB Snatch from hip then floor

Sit-up/GHD Sit-up

Chin-up hold scaling

Bent Over Row (5×10)

*These should be very strained.

Metcon (AMRAP – Reps)

KB/DB snatch x10

Sit-up/GHD sit-ups x15

Acquire 30s chin-up hold

AMRAP 20
*Core and grip will be aggressively taxed.

**As chin-up fails be smart and break the hold into consistent, challenging sets.

Workout of the Day

CrossFit

  • CrossFit WOD 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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