CrossFit WOD 9/28/19

Warm-up

400m Run

Touch your toes/reach to the sky

Inch worm (stationary)

Air Squats

Metcon Prep:

DB Snatch Demo

HS Demo- Practice 3-5m

GHD Demo – Bend & Snap

Thruster Prep:

Front squat

Push Press

Thruster

3.2.1.Go!

Metcon (AMRAP – Reps)

1m on/1m off

DB/KB Snatch x5

Handstand walk/hold x4

Sit-ups/GHD Sit-ups x3

Thrusters x2
*Partner up w/someone of like fitness. This will help extent equipment and push you.

**Utilize a weight and movement that you can remain active for the entire 60s.

***GHD Sit-ups should be in your regular week of fitness to utilize them on this day. Practice some afterwards if you are unfamiliar with them.

****Perform 5 intervals of DB/KB Snatch, then 4 Intervals of HS Walk/Hold, then 3 Intervals of Sit ups, so on and so forth.

*****Handstand walk and hold count as fitness.

Workout of the Day

CrossFit

  • CrossFit WOD 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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