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

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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