Tag

Clean
Warm-up 0-5:00 Briefing 5:00-20:00 Calf Stretch Banded Single Deadlift Banded Reverse Lunges Elbow Rotations High Hang Muscle Cleans High Hang Power Clean Low Hang Power Clean Below Knee Power Clean Power Clean 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same Weight Metcon (Time) 21-15-9 Power Cleans 42-30-18 Double Unders
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Warm-up 0-5:00 Briefing 5:00-20:00 KB Halos x20 KB Windmill x10/10 Bottoms Up Hold x30s Goblet Squat Hold Goblet Squats Kneeling Hip Thrusters x20 Turkish Get Up Demo Turkish Get Up (1-1-1-1-1) Metcon (AMRAP – Reps) 7 AMRAP 7 RKBS R 7 KB Cleans R 7 KB Snatches R 7 RKBS L 7 KB Cleans L...
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Warm-up 0-5:00 Briefing 5:00-25:00 Row 30:30 Marching Hip Bridge x20 Banded Hip Hinge x20 Tuck Jumps x10 Power Clean Warmup Metcon (No Measure) 10 Rounds Every Minute for 30 Minutes Min 1: 200m Row/175m Row Min 2: 5 Tall Box Jumps Min 3: 3 Power Cleans
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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 Low Hang Muscle Clean Muscle Clean Hang Power Clean Muscle Clean (3-3-3-3-3) Same Weight Across Metcon (Weight) 6 Rounds Every 4:00 minutes 200m Run 10 Knee to Elbows...
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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 Low Hang Muscle Clean Muscle Clean Hang Power Clean Push Jerk 20:00-30:00 Muscle Clean (3-3-3-3-3) Same Weight Across DT (Time) 5 Rounds for time: 12 Deadlifts, 155# /...
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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 Prone Split Rotation 3×10 Prone Y’s x20 Prone T’s x20 Prone A’s x20 Seesaw Squat Air Squats Clean work Push Press Push Jerk Split Jerk 30:00-55:00 Big Clean Complex (1-1-1-1-1-1) 6 Sets for Max Load High Hang Clean+Low Hang Clean+Clean+Push Press High Hang Clean+ Low Hang Clean+Clean+Push Jerk High Hang Clean+Low...
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Warm-up 0-5:00 Briefing 5:00-25:00 Arm Swings Leg Swings Foam Roll High Hang Power Clean Low Hang Power Clean Power Clean Back Squat Push Press Go over movements for metcon 25:00-50:00 Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press Complete 5 Rounds increasing weight each round 1 Round consists of 7...
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill 30:30 Row Power Clean Demo Calf Stretch Hip Flexor Hold Hip Flexor Drive Kickouts High Knees Bum Kickers 200m Run Metcon (5 Rounds for time) 30:00-55:00 5 Rounds Repeat every 5 minutes 20/15 cal row 200m Run 10 Power Cleans 135/95
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Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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