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CrossFit WOD 191211

CrossFit WOD 191211 General Warm Up Back Squat (Every 2 min for 12 min ) Back Squat x 4 reps Sets 1-3 @ 70% Sets 4-6 @ 75% Metcon (Time) Four rounds for time of: 2 Rope Climbs 12 Toes-to-Bar 400 [...]

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CrossFit WOD 191210

CrossFit WOD 191210 General Warm Up Hang Clean + Jerk (Every 2 min for 18 min ) Hang Clean + Jerk x 1 rep Sets 1-3 @ 70% of 1-RM Clean & Jerk Sets 4-6 @ 75% of 1-RM Clean & Jerk Sets 7-9 [...]

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CrossFit WOD 191209

CrossFit WOD 191209 General Warm Up Deadlift (Every 90 seconds for 6 sets) Deadlift x 3 reps @ 60% Metcon (AMRAP – Rounds) Every minute, on the minute, for 24 minutes (8 sets): Interval 1 [...]

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CrossFit WOD 191206

CrossFit WOD 191206 General Warm Up Front Squat (20 min ) Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat Metcon (Time) One Round for Time : 500M Row 75 x Double-Unders 30 x [...]

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CrossFit WOD 191205

CrossFit WOD 191205 General Warm Up Snatch Pull + Snatch (Every 2 min for 10 min ) Snatch Pull + Snatch Snatch Lift-Off + Snatch Sets 1-2 = 2 reps @ 70% of 1-RM Snatch Sets 3-5 = 2 reps @ 75% of [...]

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CrossFit WOD 191204

CrossFit WOD 191204 General Warm Up Back Squat (Every 2 min for 14 min ) Set 1 – 4 reps @ 70-75% Set 2 – 3 reps @ 75-80% Set 3 – 2 reps @ 80-85% Set 4 – 4 reps @ 75-80% [...]

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CrossFit WOD 191203

CrossFit WOD 191203 General Warm Up Death March (Every 2 min for 10 min ) Death March x 20 steps Metcon (Time) Three rounds for time of: 20/15 Cal Row 15 Thrusters 75/55 15 Pull-Ups RX+ 95/65, C2B

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CrossFit WOD 191202

CrossFit WOD 191202 General Warm Up Dumbell Z-Press (3 reps every 2 min for 10 min ) Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain [...]

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