Tag

Partner
Deadlift (5-5-5-5-5) *Build to a heavy 5 Metcon (Time) 8 Rounds: 15 cal Bike Bear Crawl 75ft. *Partner WOD ** You go, I go ***Score is total time
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Metcon (AMRAP – Reps) 25 AMRAP 30 cal row 40 dB snatch 30 cal row 40 HSPU 30 cal row 40 DB Lunges Partners split reps evenly
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A-400m run Partner B- 5 Pull-ups 10 Kettlebell Swings 15 Squats Switch when partner returns from run. Continue where partner left off on 5-10-15
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Metcon (Time) 150 calorie row 300 Russian KBS 100 calorie row 200 Wall Balls 50 calorie row 100 Burpees Partner workout Split movements evenly with any rep scheme Must complete movements in order
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Metcon (Time) Partner WOD 100 KBS 100 Box Jumps 100 Situps 100 Pullups Partition however you want but equal work
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Metcon (3 Rounds for reps) 6 AMRAP A-200m Row B-DB/KB Front Squats 6 AMRAP A-200m Row B-DB/KB Renegade Row 6 AMRAP A-200m Row B-DB/KB Snatches 2 minute rest between AMRAPS Switch movements when partner finishes 200m Score is total number of reps per AMRAP
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-400m Farmers Carry B-5 Toes to Bar 10 Power Cleans Partner B repeats rounds until Partner A returns from farmers carry
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Metcon (No Measure) 20 EMOM Partner A-15 Air Squats Partner B-5 HSPU Partners move at the same time but switch movements every minute
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Metcon (Time) Partner Workout Buy In: 400m run with partner (around building) Then 4 Rounds 30 Barbell Thrusters 30/30KB Snatches 30 Barbell Sumo Deadlift High Pulls Buy Out: 400m run with partner One partner working at one tome except during run. Split reps evenly
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Metcon (3 Rounds for reps) 18 AMRAP Partner 1 min Plank Hold/Pushups 1 min Wall Sit Hold/Wall Balls 1 min KB Farmers Carry Hold/Hollow Rocks Partner A will do Holds while Partner B performs other movements. Then switch every 3 minutes. Score is total reps per round for every 3 minutes
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Workout of the Day

CrossFit

  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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