CrossFit WOD 12/16/19

Warm-up

Jumping jacks

Plyo circuit

Banded hydrants

Banded split squats (off rig)

Pick three. Different heights to raise your heels.

High, medium, floor.

Squat and twist x3 each arm

Then

Squat x10 @ each height

Snatch from hip

Practice transitions

Box jump over prep

Back Squat (3×5)

*Across

**If you have been present for the past several weeks of back squatting, use +75% of heaviest pause.

***4 & 5 should be difficult. Find a tempo that creates the appropriate difficulty.

Metcon (AMRAP – Reps)

AMRAP 10

DB/KB snatch (from hip/alt arms)

Box jump overs

2-4-6-8-10- —
*Utilize KB or DB

**Lots o rhythm and coordinations involved.

**Keep the box height at something you are are confident with and can be nimble with.

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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