Month: July 2019

CrossFit WOD, July 19, 2019

07192019 Weightlifting Clean and Jerk (2 reps E2MOM for 10 minutes) 80%+ of 1RM. Warm-up while L1 is starting, jump in with 10 minutes remaining Clean and Jerk (4 reps E2MOM for 18 minutes) Focus on technique, keep weight managable Metcon Metcon (Time) 3 Rounds for Time: 400m Run 12 HSPUs 25 Medball Cleans 30/20… Read more »

CrossFit WOD, July 18, 2019

07182019 Core Work Metcon complete as many round as possible in 12 minutes of: 1 min Plank 30 Bicycle Crunches 30 Russian Twists 10 Toes to Rings 1 min Chinese Plank 20 V-ups 30 Mountain Climbers Scaling: Single Leg V-ups in place of toes to rings Abmat Situps in place of v-ups Metcon Metcon (3… Read more »

CrossFit WOD, July 17, 2019

07172019 Skill Snatch Grip Deadlift+Hang Snatch+Snatch Balance (6 sets, 1+2+2) Perform specified reps of each movement back to back as a single set 1 Snatch Grip Deadlift + 2 Hang Snatches + 2 Snatch Balances Hang Power Snatch (5-5-5-5-5-5) Metcon Metcon (Time) 21-15-9 reps for Time of: Deadlifts 225/155 Box Jumps 24/20 L1 scale Deadlift… Read more »

CrossFit WOD, July 16, 2019

07162019 Gymnastics Muscle-ups (7 minute EMOM: 1-4 reps) RING Muscle-ups Ring Dips (8-8-8-8-8) Use bands to assist as necessary. Between sets complete 5-7 beat swings + a 20 second L Tuck Hang. Record what band was used in notes Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 18 minutes… Read more »

CrossFit WOD, July 15, 2019

07152019 Weightlifting Back Squat (5-5-5-5) Metcon Metcon (Time) 3 Rounds for time: 15 Toes to bar 15 OH Lunges w/ plate 45/25 15 Ground to OH w/ plate 15 OH Lunges Metcon (Time) 3 Rounds for time: 15 Hanging Knee Raises 15 OH Lunges w/ plate 25/10 15 Ground to OH w/ plate 15 OH… Read more »

CrossFit WOD, July 12, 2019

07122019 Weightlifting Snatch (2-2-2-2-2-2-2-2) Hang Power Snatch+Overhead Squat (7 sets of 3+3) Complete indicated number of Power Snatches from the Hang position, then immediately perform indicated number of Overhead Squats as one set. Metcon

CrossFit WOD, July 11, 2019

07112019 Skill Metcon 7 sets of: 5 HSPUs 1 20′ Rope Climb If you complete 5 HSPUs unbroken, add a deficit each round. Metcon 7 sets of: 5 Box Pike HSPUs 2 Rope Get-ups with Knee Tuck Metcon Metcon (Time) Partner Workout! 3 minute AMRAP of: Handstand Walking for Distance. then… 4 Rounds for Time… Read more »

CrossFit WOD, July 10, 2019

07102019 Skill Metcon 14 minute clock: 10 Sumo Deadlift High Pulls 10 Toes to Bar 20 second L-Sit 30 second single leg Chinese Plank. Metcon 14 minute clock: 10 Sumo Deadlift High Pulls 10 Hanging Knee Raises 45 second Hollow Hold 45 second Hip Bridge Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP…. Read more »

CrossFit WOD, July 9, 2019

07092019 Skill Metcon 4 sets of: 20 Pistols 6 Seated Box Jumps to Max height 12 min working clock Metcon 4 sets of: 10 Banded Pistols 6 seated box jumps 3 second pause in bottom. 5 each leg. Metcon Metcon (Time) For Time: 1 Sled Push (3-6 plates-heavy) 800m Run 60 Goblet Squats 53/35 1… Read more »

CrossFit WOD, July 8, 2019

07082019 Weightlifting Split Jerk (3-3-3-3-3-3) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Reps for Time of: Shoulder to Overhead 155/105 Burpees Over the Bar Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Reps for Time of: Push Press 75/55 Burpees Over the Bar