CrossFit WOD 11/25/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Waiter squats (DB)

Back squat prep

1/4

1/2

Full

Metcon prep:

Demo movements

Explain flow

3.2.1. Go!

Pause Back Squat (3×1)

*Increase weight each set

**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.

Back Squat (3×3)

*Across @ 70 of today’s pause.

**No pause. Ensure you keep control of your decent and turn over. Put to practice your hard work over the past 6 weeks

Metcon (No Measure)

40:20

Distance Row

Step-ups

Hang from bar

3 rounds

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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