CrossFit WOD 2/18/20

Warm-up

Upright row

BN press

Dip/drive/high pull

Press in half squat

Hang snatch pull

Press to squat

Snatch pull

Snatch

Snatch Pull + Squat Snatch (2+1)

*Set 1-4 Across: light and deliberate.

**Set 5-9 Across: Moderate yet mechanic learned from previous sets are retained.

***Sets 9-12 Across: Moderate yet challenging. TEST your mechanics through these sets.

Metcon (AMRAP – Rounds and Reps)

Single arm OH dumbbell lunge x10 each arm

Ring knee tucks/leg lifts x20

Wallball push press x30

AMRAP 15
*Lunges are stationary and alternating legs

**Ring leg lifts/knees tucks are in the support; not hanging

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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