CrossFit WOD 11/6/19

Warm-up
Snatch Grip DL + Snatch (2+1)

*20m to find a heavy complex.

**Build based on your consistency. If it doesn’t feel right, repeat it till it does.

***Be ambitious, it’s a chance not just to learn a lot, but also to test your abilities.

Metcon (Time)

Bike 30/20 cal

Wallball x45

Bar facing burpees x30
*Move fast. It’s gonna sting regardless. So get it over with quick.

**The bike sets the tone. Cap it at 90s.

***Wallball weight needs to be confident and completed in 2-4 sets.

Workout of the Day

CrossFit

  • CrossFit WOD 2/14/20

    Warm-up
    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat

    Thruster

    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)
    *Across

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees

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