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 7/22/19

    Warm-up
    Nordic Lift x10

    Single leg half squat w/leg lift x10

    Bound 1-3 Plates w/stiff legs x10

    3 rounds

    Deadlift Prep:

    Discuss halt

    DL to Knee

    DL to Thigh

    Deadlift

    Attach plates, x10 @ coaches pace

    Metcon Prep:

    Demo Movements

    Find Restate

    3.2.1.Go!
    Deadlift (5×10)
    *Across 50-60% of your 1RM

    **Pause in the hang. 1inch from the floor.

    ***Focus on breathing and having excellent position.
    Metcon (AMRAP – Rounds and Reps)
    Dubs 65

    Burpees x10

    Goblet Carry 100m

    Amrap 12
    *Hill Side of the Box for carry

    **Move with consistency and hustle.

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