CrossFit WOD 3/18/19

Warm-up

1 Round

Shuttle Run

Run

Run backward

Walking Lunge

Side shuffle

1 Min interval

BN Press

BN Press in half Squat

BN Press in Full Squat

Overhead Squat

Thruster

Metcon Prep:

Overhead Squat

Thruster

Hollow Arch/Dynamic/Pull-up

3 rounds building to weight.

Metcon (4 Rounds for reps)

Overhead Squat x10 95/65

Thrusters x10 95/65

Pull-up x10

Amrap 5

Rest 5 min

4 Rounds
*Find an optimal pace and achievable goals to stick with.” Slow is better than still.”

**Choose a weight and pulling skill that will allow you to go unbroken or near unbroken throughout early rounds.

***Modify movements/weight to fit your fitness needs

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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