CrossFit WOD 9/4/19

Warm-up

Nordic Lift x10

Deadbug x30

3 rounds

Suitcase RDL

2×15

Deadlift Prep: Top/Down

Thigh

Knee

Deadlift

Metcon Prep:

Front Rack lunge 10 steps (5 each leg)

Push-press x5 each arm

Deadlift (15-10-8-5-3-3-3-3-3)

*Build

**Attempt the heaviest load possible for the day.

***Maintain precision.

Metcon (AMRAP – Reps)

Front rack lunge (anything but a bar) 100ft

DB Push Press x30 (15 each arm)

Amrap 12
*Utilize any load other than a bar for the front rack. Coach will assist in establishing standards for different items.

**Expect lunges to affect the performance of your push-press

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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