CrossFit WOD – 6/17/15

CrossFit

Metcon (No Measure)

2 Rounds

Batwing x 10 w/2 sec pause @ contraction

Reverse Snow Angel x20

Sot Press x10

Split Jerk (8×1)

Build over the course of 8 sets. Form comes first. This is not the day for a 1RM. If the lift starts looking ugly then back down to the limits of your capabilities to keep good technique.

Metcon (No Measure)

Extra Work

Core strengthening

Banded Back Ext

3×15

Weighted Plank

3×30 Sec.

Metcon (4 Rounds for time)

Rowing

4×400

Do not go all out. We may or may not be having a very famous lady visiting us Friday.

Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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