Tag

Jerk
Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-3-3-1-1-1) Establish 1RM Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Thrusters 95/65 10 Alt Stationary Lunges Back Rack 95/65
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (3-3-3-3-3) Increase every round Pause at catch for 2 seconds Working for 3RM Metcon (Time) Double Under Work Burpee Demo 50-40-30-20-10 Double Unders 10-10-10-10-10...
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (3-3-3-3-3) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo 10 AMRAP 5 HSPU 7...
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (3-3-3-3-3) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-45:00 HSPU Demo Deadlift Demo 10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155 HSPU
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-45:00 HSPU Demo Pistol Demo SDLHP Demo 5 RFT 7 HSPU 14 Pistol Squats 21 SDLHP 75/55
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo Pullup Warmup Situp Demo 45:00-60:00 10 AMRAP 5 HSPU 7 C2B 9 Situps
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-35:00 Double Under Work Toes to Bar Demo 35:00-55:00 3 RFT 100 Double Unders 30 Toes to Bar
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 30:00-40:00 Metcon prep 40:00-50:00 30 each OH KB Stationary lunge Left KB Snatch Left OH KB Stationary Lunge Right KB Snatch...
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Death by Kettlebell Swing (AMRAP – Reps) Begin at 5 Add one rep every minute
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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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Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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