Warm-up BN Press Press in half squat Press to squat Snatch grip deadlift Snatch pulls Snatch balance Snatch Snatch Pull (5×3) *Across **Closest movement to performing a snatch WITHOUT the stress of catching the bar. Metcon (Weight) Snatch pull + Snatch 4×2+1 *Across *Cherish this opportunity to develop the many components to this lift. Metcon...
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Warm-up Movement Prep: Upright row w/hold Upright row to overhead BN press/half squat/squat Overhead squat Snatch prep: Deficit (on plates) SGDL Muscle snatch Power snatch h/m/l Snatch Snatch (3-2-1 x3) *There are 9 total sets. **Increase weight each wave. ***Develop a focus throughout the warm-up that will best develop YOUR lift. Metcon (Time) 150 dubs...
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Warm-up Roll legs and lats Banded runner stretch Banded kneeling hip thrust Banded side steps Banded squats Pulls parts Front squat Press Thruster Single Standing double Double 2 rounds of 3 thrusters 10 dubs CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap...
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Warm-up Banded ankle mobility Banded hip mobility Bent over snow angles x10 Jump rope 30s Wallball x10 2 rounds Deficit clean deadlift Clean deadlift ClnDL+Muscle clean+front squat Clean Metcon (Weight) Emom 24 M1- Wallball – x15 M2- Clean Deadlift – x5 M3-Dubs x45-75 M4- Clean x3 *Keep the clean and deadlift weight across **Learn to...
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Warm-up Banded barbell wrist work x5 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar Dub prep Singles Single leg singles Single double under attempt Doubles Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Sclae by performing leg lifts of the same rep scheme and slow lowering focus. Metcon (No Measure)...
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Warm-up Push Press (Build to a 5RM) *12m to build **Pause on the chest for each rep ***If you peak early utilize the rest of the time at a lower weight and practice cycling your reps. Metcon (Time) 10 rounds 30 Dubs or 20s sprints on bike 10 push press *10 rounds of anything is...
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Warm-up Practice dubs BN press SG Upright row Strict M Snatch High hang M Snatch Hang M Snatch Muscle snatch Metcon prep High hang power snatch Hang power snatch Muscle Snatch (4×3) Metcon (Time) Double unders 50-40-30-20-10 Power snatch 2-4-6-8-10
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Warm-up Plyo ladder Windmill 3×3 t-get up prep: 10 steps Metcon (Weight) 50ft plate push 75 double unders X2 Turkish get ups Rest 1m 5 rounds *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency. **Substitute a 45s sprint on the bike in lue of...
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Warm-up Jump rope singles KBS Deadlift Push-ups Double unders RBKS Pike push-ups KBS HSPU range test 3.2.1.GO! Metcon (No Measure) Every 3m for 30m 30 double unders 10 KBS 5 HSPU *This will be a push. **If possible keep HSPU strict. ***Maintain 60s or more rest for the first half of the workout. Fall off...
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Warm-up Metcon (AMRAP – Reps) “Pool Shark” Single Arm OH Carry 50ft each arm Wallball Push-press x15 10/11ft Unbroken Double unders (call it) Rest 90s 5 Rounds *A heavy weight for the carry. **A weight where the target can be achieved. ***Heres the Game: -Your score starts @ 0. -Before each round call your target...
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Workout of the Day


  • CrossFit WOD 2/14/20

    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat


    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees