CrossFit WOD 9/10/19

Warm-up

Horizontal Pull-aparts x30

Diagnial Pull-aparts x15 each direction

Press Prep:

Barn Door (KB/DB)

Front rack rotations (Bar)

Midline talk

2×10 light load

Metcon Prep:

Seated Arm movements

March in place

Forward/backwards fall

50m Jog

x10 Kip Swings

x5 Burpees

50m Run

x10 Beat Swings

x5 Burpees

50m SPRINT

x5 Pull-ups

x5 Burpees

Shoulder Press (8-8-8-8)

*Across

**Bar/Kb/DB are acceptable loads.

***Utilize a weight that reps 7 and 8 are very difficult and possible failure on final round.

****Perform 2-4 Strict pull-ups or 8 Ring rows post each round.

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*Bring the heat each round

**The intent is for each round to be near maximal output.

***Find a friend to push you and hold you accountable to your time goals.

Workout of the Day

CrossFit

  • CrossFit WOD 11/19/19

    Warm-up
    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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