CrossFit WOD 3/13/19


Candle Stick Carry 100ft Each arm

Inch Worm

Overhead Carry 100ft Each arm

Handstand hold x20-30 sec

Front Rack Carry 100ft Each arm

Jump Rope


Metcon 1

Metcon 2 Prep:



Goblet Squat

2-3 Sets building in weight

Metcon (No Measure)

Emom 10

Odd- x45-60 Dubs

Even – 5-10 HSPU
*Expect 30-40 sec of work on Double Unders.

** If your inconsistent with your jumprope skill, practice for 45 sec rather than a set amount of reps.

***Vary HSPU per need.

Strict = Strength and Practice

Kipping = Practice

***HSPU Scaling: ROM>Skill

Metcon (AMRAP – Reps)



Goblet Squat


Amrap 9
*Quick transisions in the beginning with gradually growing rest periods

**Simple movements, pay attention to details

***Utilize a weight that will allow for unbroken reps through round 5-8

****Expect residual fatigue from previous WOD

*****Retain impeccable form.

Workout of the Day


  • CrossFit WOD 8/21/19

    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

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