CrossFit WOD 11/26/20

Warm-up

30s

Knee tucks

Burpees

Air Squats

Leg lifts

Burpees

Push-press

Front Squat

Toes to Bar

Burpees

Thruster

Fried Turkey (AMRAP – Rounds and Reps)

x9 toes to bar

x7 burpees

x5 thrusters

Amrap 30
*Keep the weight on the bar light and easily movable.

**Ensure your toes to bar ROM allows for unbroken sets on the first half of the workout. Breaking into 2 sets at most during your greatest fatigue.

***30m of constant movements for a day of cooking, eating, and loving!!

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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