CrossFit WOD 12/4/19

Warm-up

Nordic lift x10

Squat and twist x 5 each arm (elevate heels and gradually drop then)

Hollow arch/bear swings/MU prep

Deadlift prep: top down

Waist to thigh

Waist to knee

Waist to shin

Waist to deficit

Metcon prep:

Discuss flow

Deficit Deadlift (2×8)
Deadlift (3×6)

*Across for all sets.

**Treat the deficits at mobility. Utilize a weight that allows for consistency.

***On deadlifts, utilize a weight that will challenge the mobility gained from the deficit.

Metcon (AMRAP – Rounds and Reps)

Partner workout: ABAB….

Row 12/9 cal

Thrusters x7

Bar MU x5

Amrap 12

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

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