Tag

Jerk
Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (2×1) *Across **Tempo 3-0-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-0-0 Build from last week Metcon (6 Rounds for reps) 1 min-Alt DB/KB Snatches 1 min-Double Unders 2 min-Alt DB/KB Snatches 2 min-Double Unders 3 min-Alt...
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-3-0 Build from last week Metcon (AMRAP – Reps) 10 AMRAP 10 KBS EMOM Remainder of minute is Toes to Bar Score is...
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Push Jerk (3×3) *Across **Tempo 3-3-0 Metcon (AMRAP – Rounds and Reps) DUBS x35 OR Bike 12/7 KBS x15 AMRAP 12
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Metcon prep: Stone set-up Lift to lap Shoot hips Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Push Jerk (5×3) *Across **Tempo 3-3-0 Metcon (Time) Press x20 Atlas stone to shoulder x3 4 rounds for time
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Warm-up Seated wall slides Standing lag slides Dynamic medball plank 30s Push up x5 3 rounds Push-jerk prep Press in dip (three different depths to identify high, medium, and low.) Tall jerks Push jerk (coach two count tempo.) Metcon Prep: Demo movements Super set bench and high pulls to find working weights. Push Jerk (4×3)...
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Push Jerk (10×3) Bench Press (10×3) *Build for each set. ** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining. Bench Press (10×3) *Build for each set. ** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining....
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Warm-up Run 400m Skip forward, backward, side to side Judo push up Strict Knee tuck/leg lift PVC Overhead squat Metcon Prep: Push Press Knee tucks/Leg lifts w/kip Snatch pull-unders Push jerk Toes to bar practice Snatch w/pause @ waist 3.2.1.Go! Metcon (No Measure) Run 1200m/1000m/800m/400m/200m Push Jerk x21 Toes to Bar x15 Power Snatch x9...
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Warm-up Reverse Plank Suitcase deadlift Broad Jumps for height Deadlift Prep: Top Down Thigh Knee Deadlift Metcon Prep: Barbell Cycle Demo: 3 deadlifts 2 Hang Cleans 1 Push Jerks *R1 @ Coaches pacing **Utilize rep scheme building to Metcon Weight Deadlift (3×3) -Take 10 min to build to starting set. -Across -Move with precision. The...
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Warm-up Run 400m Wall W/Y x5 Inch Worm x5 Sit & Rotate x3 each side Push jerk Prep: Press Dip & Drive Tall Jerk Push Jerk Metcon Prep: 200m run x5 Push-ups x5 Sit-ups Push Jerk (3-3-3-3-3) *Build Push Jerk (3×3) *Across **80% of heaviest successful set. Metcon (Time) Run 800m x30 push-ups x30 sit-ups...
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Warm-up Before class starts: CS Activation Partner Shoulder Stretch Knee Tucks/Leg Lifts x10 Push-up to Pike x10 2 rounds Press Press in Squat/Split Tall Jerk Jump/Land Jerk/Split Jerk Split Jerk (3-3-3-3-3+) Push Jerk (5-5-5-5-5+) *Choose which every jerk you would utilize for a one rep max. **Build ***Balance above weight Push Press (10-10-10+) Metcon (Time)...
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Workout of the Day

CrossFit

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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