CrossFit WOD, March 11, 2020

Wednesday 03112020

Skill
GHD Situps (Coach led practice)
GHD Hip Extensions (Coach led practice)
Hip Clear From pad. Maintain lumbar curve of spine while you hinge down and pull up squeezing hamstrings and glutes!
GHD Back Extension (Coach led practice)
Set GHD so Hip crease is on the pad. Starting at the neck, begin rolling one vertebrae at a time into a spinal flexion position until all the way down to the ground. Then Raise back up extending the spine one vertebrae at a time until back parallel with the ground.

Metcon
Metcon (Time)
For time-
2 Rounds of:
10 Squat Snatches 135# / 95#
20 / 15 cal Machine
-then-
2 Rounds of:
10 Squat Snatches 95# / 65#
14 / 10 cal Machine
Metcon (Time)
4 Rounds For Time of:
10 Power Snatch 50% 1RM
20 / 15 cal Machine

CrossFit WOD, March 10, 2020

Tuesday 03102020

Skill
Squat Cleans + Front Squats (16 minute E2MOM 3 + 3)
Perform Squat Cleans immediately followed by Front Squats as a single set.

Every 2 Minutes On the Minute for 16 minutes complete 3 Cleans + 3 Front Squats
Power Cleans + Front Squats (16 minute E2MOM 3 + 3)
Perform Power Cleans immediately followed by Front Squats for designated reps

Every 2 Minutes On the Minute for 16 minutes complete 3 Power Cleans + 3 Front Squats

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
12 Farmer Carry Lunges 53# / 35#
12 Box Jumps 24" / 20"
12 Burpees

CrossFit WOD, March 9, 2020

Monday 03092020

Skill
Metcon (4 Rounds for reps)
4 sets of:
1-4 Ring Muscle Ups (or 50% max set)
10 Ring Dips
20 Jack Knives

Record RMUs for each round
Metcon (4 Rounds for reps)
4 sets of:
10 False Grip Ring Rows
20 second hold at support on rings
20 Jack Knives

Record time of your support holds for each round

Metcon
Metcon (Time)
7 Rounds for Time of:
12 Pull-ups
50 Double Unders
125m Run
1 minute Rest

Include rest time in score, except for last round.
Metcon (Time)
7 Rounds For Time of:
6 Pull-ups with banded support
50 Single Unders
125m Run
1 minute Rest

Include rest time in score, except for last round.

CrossFit WOD, March 6, 2020

Friday 03062020

Skill
BTN Press (5-5-5-5-5)
Behind the Neck Press is using either Jerk Grip or Snatch Grip.
It can be strict/push/jerk style press.

Behind The Neck Push Press
Push Press (5-5-5-5-5)

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit WOD, March 5, 2020

Thursday 03052020

Skill
Plank for max time (Time)
Hold plank max one time effort

Metcon
Metcon (Time)
For Time:
300ft Farmer Carry 70# / 53#
-then-
3 Rounds of:
15 Ring Rows
30 Lunges
-then-
3 Rounds of:
7 DBall Over Shoulder 100# / 70#
150ft DBall Carry

CrossFit WOD, March 4, 2020

Wednesday 03042020

Skill
Metcon (AMRAP – Rounds)
10 min Clock
5 sets of:
2 Beat Swings
+ 2 Single Leg Toes to Bar (1 each)
+ 2 Toes to Bar
+ 2 Single Leg Toes to Bar
+ 2 Beat Swings
10 Pistols
Metcon (AMRAP – Rounds)
10 minute clock
5 sets:
3 Beat Swings
+ 2 Single Leg Knee Tucks
+ 3 Knee Tucks
10 Pistols to box support.

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps for Time of:
DB Front Squats 50# / 35#
10/7 calories on any machine between sets

Cash Out
Metcon (AMRAP – Reps)
Tabata Jack Knives

CrossFit WOD, March 3, 2020

Tuesday 03032020

Skill
Snatch Hi Pulls + Hang Power Snatch (14 min E2MOM 2+2)
Complete indicated reps of both movements back to back as a single set

E2MOM for 14 minutes: 2 Snatch Hi Pulls + 2 Hang Power Snatch

Metcon
Metcon (Time)
7 Rounds for Time of:
5 Power Cleans 185# / 125#
40 Double Unders
8 Burpees over the Bar

CrossFit WOD, February 28, 2020

Friday 02282020

Metcon
Metcon (AMRAP – Reps)
24 minutes Rotating Every Minute On the Minute:
100ft Hi/Low Sled Push 180# / 135#
16 / 12 cal machine
15 Box Jump Overs 24" / 20"

CrossFit WOD, February 27, 2020

Thursday 02272020

Skill
Snatch Grip Deadlift (6-6-6-6-6)
2 second pause below kneecap before extending and finishingeach rep.
5 sets at 70% of 1RM Snatch.

Metcon
Metcon (Time)
5 Rounds for Time of:
5 Deadlifts 275# / 185# (or 60% 1RM)
10 Burpees over the bar
Metcon (Time)
5 Rounds for time of:
10 Deadlifts 95# / 65#
10 Burpees over the bar