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 1m intervals Sit in straddle Lift right leg Lift left leg Straddle flutter 2 rounds Bird dog/one to elbow x10 Calf raise in squat x10 Plank to Sphinx push 30s +5 2 rounds Metcon prep: KBS – heels down/hinge Push up – knees/feet/toes Wallball – flat foot throw KBSN- transition @ floor v hip...
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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 low back Lat slides (wall) Kipping drills beat swings Pull ups Chest to bars Metcon prep DB snatch -6 Rupee box jump overs x3 Pull up variation x1-3 Metcon (Time) Buy in- 150ft sled backpedal Immediately into 30 DB/KB Snatch 20 Burpee box jump overs 10 Chest to bar/pull ups 5...
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Warm-up Upright row w/hold Upright row to overhead BN press/half squat/squat Deficit (on plates) demo & prep Perform 3×5 across SGDL demo and prep Perform 3×3 across (increase weight for deficit) Muscle snatch demo and prep Power snatch demo and prep Snatch demo and prep Metcon (5 Rounds for weight) Deficit Snatch Deadlift 3×5 Snatch...
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Warm-up Upright row w/hold Upright row to overhead BN press/half squat/squat SGDL High hang muscle snatch + OHS Hang muscle snatch + OHS Muscle snatch + OHS Power snatch Snatch Metcon (5 Rounds for weight) EMOM 20 M1- x5 Snatch DL M2- x2 power snatch M3- x1 Snatch M4- Rest and adjust weight *Build after...
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Warm-up Barbell assisted squat hold Upright row Upright row to overhead BN Press Press in half squat Press in squat P.Snatch Prep: Tall P. snatch High hang Hang Power snatch Snatch Balance/OHS Prep: Push Press Push Jerk Snatch Balance Power Snatch (5×2) * Build Snatch Balance (3×2) *Across Overhead Squat (5×2) *Build
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Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Box Jumps 20 Cal row 20 Burpee over box 20 Wall balls 20 DB/KB Snatch (alt arm)
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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 Hang Push press wallball 10/11 Monkey hang (alt arm hanging) DB Upright row to overhead Wallball Push ups KB Snatch Ring dips Talk intent and efficiency. Metcon (Time) Db/kb snatch x10 Wallballs x20 Ring dips/dips x30 Wallballs x20 DB/KB Snatchx10 Rest 4m 3 Rounds *The time domain on this will vary. Those able to...
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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