CrossFit WOD 12/26/19

Warm-up

Hang

Push press wallball 10/11

Monkey hang (alt arm hanging)

DB Upright row to overhead

Wallball

Push ups

KB Snatch

Ring dips

Talk intent and efficiency.

Metcon (Time)

Db/kb snatch x10

Wallballs x20

Ring dips/dips x30

Wallballs x20

DB/KB Snatchx10

Rest 4m

3 Rounds
*The time domain on this will vary. Those able to do sets of 10+ pull ups will see rounds in the 5-6m range. Those that struggle with less than 5 will see 7-8m rounds.

**Alt arms on the snatches.

***The first round should be done urgently.

****The second round should see a slight increase in time to completion

*****The last round should be incredibly labored with an increase in time OR an extremely potent stimulus.

Workout of the Day

CrossFit

  • CrossFit WOD 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

CrossFit Teens

Archives