Tag

Bench Press
WarmUp Coach’s Choice   Strength Power Snatch + Squat Snatch (6×2) Start @ 70% and then build over the course of 6 sets Perform 2 Set every 2 minutes Post your scores to the Whiteboard.   Metcon (AMRAP – Reps) Power Snatch 135/85 Ring Dips 1-2-3-4-5-6-7-8-9-10……… 9min AMRAP   Scaleble Options Level 1 – 115/75...
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Coaches Choice (No Measure) Power Clean + Squat Clean (6×2) Start @ 70% and then build over the course of 6 sets Perform 2 Set every 2 minutes Metcon (AMRAP – Reps) Power Clean @ 205/155 Strict HSPU 1-2-3-4-5-6-7-8……. 9 min Amrap Ascend in reps as high as possible in 9 minutes. Scaleble Options Level...
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Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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