CrossFit WOD – 6/24/15

CrossFit

Metcon (No Measure)

External Rotation x20

Close Grip OHS x15

Split Jerk (5×3 @ 70%)

Perform 1 Set every 2 minutes

Metcon (Time)

x 5 Thrusters @ 135/95

x9 Toes 2 Bar

6RFT

Metcon (No Measure)

Extra Work

Core strengthening

Banded Back Ext

3×15

Weighted Plank

3×30 Sec.

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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