CrossFit WOD – 6/5/15

CrossFit

Coaches Choice (No Measure)

Front Squat (5-3-1-5-3-1)

Front Squats

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

Perform one set every 2 minutes.

THIS WILL BE HARD. It is suppose to be. Grind it out. If you get 4/5 reps or 2/3 reps that is okay. Continue to increase with the set reps. We will be testing your front squat within the next 3 weeks.

Metcon (No Measure)

Extra Work

Spend 10 minutes walking on your hands. Scale to wall walks and nose to wall holds if you are not confident on open floor.

Snatch Balance

5×3 – Keep it light and fast.

Metcon (Time)

40yrd Bear crawl

x20 KB Snatches 35/26 (10R/10L)

5RFT

Workout of the Day

CrossFit

  • CrossFit WOD 10/14/19

    Warm-up
    Banded finger curls

    Banded deadlift

    BN Press

    2 rounds rounds of 10

    Metcon Prep

    Knee tucks

    Leg lifts

    Toes to bar

    Snatch deadlift

    Strict Muscle Snatch

    Muscle Snatch

    SG Push Jerk

    Power Snatch

    Clean & Jerk Prep:

    Muscle Clean

    Clean

    Push Press

    Push Jerk/Split Jerk

    3.2.1.GO!
    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:

    1-RM Clean and Jerk

CrossFit Teens

  • CrossFit Teens WOD 10/11/19

    Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 65 lb/ 45lb

    10 bar-facing burpees

    Time cap: 15 minutes
    Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 45 lb/ 35lb

    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 minutes

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