CrossFit WOD 12/11/19

Warm-up

Medball front squat

Med ball jump (at waist)

Burpee

Burpee to plate

High hang muscle clean + push press

Hang power clean + tall jerk

Clean + jerk

Metcon prep:

Discuss scaling and time domains

3.2.1.Go!

Hang Clean & Jerk (5×2)

*This is practice, not performance.

**Increase weight every set,

***Retain the elegance of the lift, with the efficiency of conditioning.

Metcon (Weight)

Wall balls x15

Burpee box jump overs x10

Hang squat clean and jerk x5

Every 5m for 25m
*Maintain the same weight for the barbell across all 5 sets.

**Try and match your time each round. Inconsistent times means too much effort was spent.

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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