CrossFit WOD 9/24/19

Warm-up

Jump rope 45 sec

Burpee 45 sec

Row 20 cal

Hydrant x15 each leg

banded lateral steps

Banded squat

Front squat prep:

Front rack hold

Half front squat

Front squat

Front Squat (10-8-5-2-2-2-2-2)

*Build

**Move with precision

***This is NOT on the clock. take advantage of the rest and go when you feel mentally and physically best.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

150 dubs

30 bar over burpees

Row 500/400m
*This workout is a 6 min, all out sprint.

**Goal is one round plus some change.

***Find a friend and sprint together.

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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