CrossFit WOD 12/2/19

Warm-up

Wall sits

Dead bugs

Spanish Squats

Banded squats

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 (3×2)

*Across @ 80% 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 (AMRAP – Reps)

1-2-3-4……

Burpee box jump overs

Pull-ups

Amrap 9

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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