Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Metcon (Time) Power Clean and Jerk Demo Box Jump Demo 21-15-9 Power Clean and Jerks 95/65 Box Jump Overs
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Warm-up 0-5:00 Briefing 5:00-20:00 Prone Rotations x10/10 Prone Y x20 Prone T x20 Elbow Rotations x20 High Pull High Pull to Front Rack High Hang Muscle Clean High Hang Power Clean Low Hang Power Clean Power Clean Push Jerk 20:00-30:00 Muscle Clean (3-3-3-3-3) Metcon (3 Rounds for reps) 40:00-55:00 0-5:00 30 Clean and Jerks 115/80...
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Warm-up 0-5:00 Briefing 5:00-30:00 Elbow Rotations Upright Row Upright Row to Front Rack High Hang Muscle Clean High Hang Power Clean Low Hang Power Clean Power Clean Push Press Push Jerk Box Jumps Metcon (5 Rounds for reps) 30:00-50:00 5×3 AMRAP 5 Clean and Jerks 135/95 10 Box Jumps 1 min rest 50:00-60:00 Cool down...
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row High Hang Muscle Clean Low Hang Power Clean Power Clean from Ground Push Jerk Technique Burpees 20:00-25:00 WOD Prep Metcon (No Measure) 25:00-57:00 10 EMOM 200m/175m Row 1 min Rest 10 EMOM 6 Clean and Jerks 135/95 1 min Rest 10 EMOM 10 Bar Facing Burpees
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Warm-up Medball front squat Med ball jump (at waist) Burpee Burpee to plate High hang muscle clean + push press Hang power clean + tall jerk Clean + jerk Metcon prep: Discuss scaling and time domains 3.2.1.Go! Hang Clean & Jerk (5×2) *This is practice, not performance. **Increase weight every set, ***Retain the elegance of...
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Warm-up Walk on knees, crawl 50ft (use pad if sensitive) V-ups Toddler rolls Forearm slides Bench prep Demo and breakdown Metcon flow Claim real-estate Metcon (AMRAP – Rounds and Reps) Wallball x20 Bench x10 DB/KB clean and Jerk x20 (10 each arm) Amrap 20 *Start conservative and strive to maintain the same paces. **Sets should...
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Warm-up Upright row to press Tall clean go tall jerk Pull-under to push press Hang clean to pause jerk Clean and jerk Metcon (4 Rounds for weight) 4x10m Amraps Partner workout ME 1K Row Remaining time build to Max Clean and Jerk *Split the row evenly **One person lifts at a time. If you’re using...
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep “Thumbs back” on KB work Build to starting weight 3.2.1.Go! Pause Back Squat (3×3 Across) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect...
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Warm-up Goblet squat hold in bottom Partner backbend Front squat BN press Pull under Push press Hang clean Tall jerk Clean and jerk Pistol progression Off balance squat gradually shifting weight bias to one leg. Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95...
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Warm-up Banded finger curls Banded deadlift BN Press 2 rounds rounds of 10 Metcon Prep Knee tucks Leg lifts Toes to bar Snatch deadlift Strict Muscle Snatch Muscle Snatch SG Push Jerk Power Snatch Clean & Jerk Prep: Muscle Clean Clean Push Press Push Jerk/Split Jerk 3.2.1.GO! CrossFit Games Open 15.1 (AMRAP – Rounds and...
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Workout of the Day


  • CrossFit WOD 9/22/20




    Hip Flexor Knee Lifts 2×15

    Kneeling Leg Kickouts

    Knee Lockouts 2×20

    Banded Hamstring Curl Situps x20

    KB Romanian Deadlift x20

    KB Swing Demo
    Metcon (Time)
    3 RFT

    800m Run

    50 KB Swings

    50 Situps

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