CrossFit WOD 9/6/19

Warm-up

Candle Stick lateral steps (banded) 1m each arm.

Candle Stick Squat x10 each arm (banded)

Front rack hold 30 sec

Front squat hold 30 sec

Front squat x10

Metcon Prep:

Beat swings/pull-ups/chest to bars

increasing thruster bar. starting with empty bar and building to weight over 3 sets.

Discuss rotations.

3.2.1.Go!

Front Squat (10-8-5-5-5-5-5)

*Build

**Focus on balance in the early sets and retain as the load increases.

Metcon (Time)

Cal Bike x30

Dubs/singles x150

C2B/Pull-ups x30

Thrusters x30
*Cal Bike will set the tone for the entire workout.

**Push yourself, but retain elegance and control your mistakes.

***Maintain skill and weight standards that allow for 2-3 sets for completion of each movement.

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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