CrossFit WOD 11/9/19

Push Jerk (10×3)
Bench Press (10×3)

*Build for each set.

** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining.

Bench Press (10×3)

*Build for each set.

** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining.

Metcon (AMRAP – Reps)

Tabata

RKBS

Rest 2m after every 8 rounds.

16 Rounds
*Pick a weight that will allow you to retain unbroken 20s intervals for the duration of this workout.

*Expect 10+ reps every round

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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