CrossFit WOD 9/2/19

Warm-up

400m run

100ft walking lunge

ring rows/pull-ups x10

Metcon Prep:

Pull-unders

High hang power clean

Hang power clean

power clean

1-2 sets to establish metcon weight.

Flow and movement talk

3.2.1.Go!

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
*The squats are a leg killer for most and a warm-up for some.

**Pace the cleans. Singles are acceptable with quick rotations.

***Sub negatives if your volume is lacking for the pull-ups, or ring rows if the skill is absent.

Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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