CrossFit WOD 8/21/19

Warm-up

Jump rope skills

5 min (coaches choice, get creative)

Squat hold (Bar asst)

BN Press (SG)

Press to Power

Press to Squat

Sots Press

Snatch Prep:

Pull-under (Power) + Pull-under (squat) + OHS

High Hang Power + High Hang Squat + OHS

Hang Power + Hang Squat + OHS

Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)

Perform as a complex, one round every 2 minutes. Build if possible.
*There is a lot of dynamics happening. Pay attention to detail and learn something.

**Balance will be key. It should be obsest over for this complex.

***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
*Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

**Snatch weight should be very confident and unbroken without thought.

***Be nice to the 10’s and 15’s.

****Shoot for 6-8 rounds.

Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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