CrossFit WOD 9/27/19

Warm-up

OH Step-ups (Plate)

Candle stick carry

Wallballs x20

Box jumps x10

Snatch Balance prep:

BN Press

Dip/Drive

Press to Squat

Dip/Drive/Squat

Snatch Balance

Snatch Balance (10-8-6-5-5-5-5)

*Learn the movement with the volume of reps.

**Balance is the key word. Try and keep the feet flat throughout the whole movement.

***Build in weight if it feels right. Don’t feel obligated to increase weight if it’s sketchy.

Metcon (Time)

Farmers carry 200m

Box Jump overs x30

Wallballs x30

3 Rounds
*Farmers carry could see 1-3 sets

**Utilize a height on the box jumps that will allow for a fast, confident pace.

***Wallball weight should allow for 1-3 sets.

Workout of the Day

CrossFit

  • CrossFit WOD 9/19/20

    Metcon (Time)
    2 RFT

    90/70 Cal Row

    70 Wall Balls

    50 Kettlebell Swings

    30 Burpee Box Jump Overs

CrossFit Teens

Archives