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 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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