CrossFit WOD 2/10/20

Warm-up

Row drills

Focus on catch

1m @ less than 20spm

1m @ 20-25spm

1m @ max spm

Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×2)

*Across/Tempo

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

*****Increase load from previous week

Metcon (AMRAP – Reps)

Row cal x15/10

Hang squat clean 95/65

4-8-12-16——

Amrap 10
*The row is going to get heavy. Seta hard pace and get use to operating tired.

Lots of challenges with the HSC. Be conservative, well balanced, and move well.

Workout of the Day

CrossFit

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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