CrossFit WOD 9/25/19

Warm-up

Reverse Plank

Suitcase deadlift

Broad Jumps for height

Deadlift Prep: Top Down

Thigh

Knee

Deadlift

Metcon Prep:

Barbell Cycle Demo:

3 deadlifts

2 Hang Cleans

1 Push Jerks

*R1 @ Coaches pacing

**Utilize rep scheme building to Metcon Weight

Deadlift (3×3)

-Take 10 min to build to starting set.

-Across

-Move with precision. The weight should challenge your strength and stamina.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Efficiency will be rewarded.

**Utilize a weight you could do at least one unbroken round with.

***Set a pattern of completing the movements and stay commited to it.

****9-12m time coal.

Workout of the Day

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    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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