CrossFit WOD 9/9/19

Warm-up

Nordic Lifts x20

Suitcase RDL x10 (each side)

2 rounds

Deadlift Prep

Thigh’

Knee

DL

Metcon prep:

Visual Demo

Group walkthrough

Aquire loads

3.2.1.GO!

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

*Build

**As your being to touch loads closer to your max one can slip into their bad habits.

***Pay attenton to detail on the high rep rounds to establish conistency for the 3rep attempts.

Metcon (No Measure)

4 Sets NOT For time

x10 Bulgarian Spit Squats (each Leg)

x10 Good Mornings (20-40% of your deadlift from today.)

Reverse Plank 1 Minute

x30 Deadbugs
*Loads should remain across for each movement.

**Move with precision.

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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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