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 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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