CrossFit WOD 1/7/20

Warm-up

Half plank w/clam

Modified archer

Upright row

Upright row to front rack

High hang muscle clean

Hang muscle clean

Muscle clean

Power clean prep

Hang power clean

Power clean

Metcon prep

Dip support (rings or boxes)

Bottom dip support

Dips

Muscle Clean (3×2)
Power Clean (3×2)

*Across for both

**The mechanics established during the muscle clean should spear head the efforts of the power clean.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Sound mechanics, coupled with speed will yield quite the kick in the lunge and arms.

**Weight should allow for rounds 21 and 15 to be done with a single break.

9 should be all grind.

***Dips will slow even the strongest person down. Be smart and avoid going to failure.

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

CrossFit Teens

Archives