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WEEKEND OUT WITH THE GIRLS!

WEEKEND OUT WITH THE GIRLS!

Metcon (Time)
WEEKEND OUT WITH THE GIRLS!
For Time
Angie:
20 Pull-Ups
20 Push- Ups
20 Air Squat
20 Sit-Ups

Helen:
400m Run
21 KBS
12 Pull-ups

Fran:
15 Thrusters 95/65

Nancy:
400m Run
15 OHS 95/65

Grace & Isabel:
20 G2OH 95/65

Kelly:
400m Run
30 Box Jumps
30 Wall Balls 20/14

Annie:
50-40-30-20-10
DBU
Sit-Ups

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08012020

08012020

1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Squat Snatch + 1 OHS (Set 1: 40% of 1RM Snatch)
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch
Set 4: 55% of 1RM Snatch

-This lighter Snatch Primer will prepare you for the heavier percentages in the Snatch Complex that follows
-The Primer and the Complex are designed to improve the pulling mechanics, bar path, and receiving position of the Squat Snatch
-The 4 reps are meant to be completed without letting go of the barbell
-Low Hang"" is defined as just below the kness

1 Low Hang Squat Snatch (Set 1: 65% of 1RM Snatch)
Sets 2-10: EMOM build to a Heavy Single

-We’ll pick up where we left off, completing the opening set at 65% of your 1RM Snatch
-For the remaining 9 sets, gradually build to a heavy single for the day
-You do not have to build in weight every set, but the aim is to climb up
-These 10 sets are designed to be completed at the top of every minute

Front Squat (On the Minute x 10mins : 1 Front Squat)
*Build to a Heavy Single

-Starting wherever you best see fit, complete 1 front squat on the minute
-The goal is to build to a heavy single over the 10 minutes
-Like the Low Hang Squat Snatch, you don’t have to go up every set, but the aim is to climb in weight

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07312020

07312020

Strength
Deadlift (x4-5 TnG reps)
*build to a tough set of 4-5 reps
rest 45 secs
Dips (x4-5 reps)
Add weight if possible
rest 90 secs
x5 sets
Metcon (Time)
5 sets @85% of:
5 Hang Power Snatch 95/65
10 HSPU
100m Shuttle Run
rest 1 min b/t rounds

RX+ 115/75

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Active Recovery Day 07302020

Active Recovery Day 07302020

Metcon (AMRAP – Rounds and Reps)
Active Recovery Workout

20min AMRAP @ 75% Effort
Row 500/400m
40m Bear Crawl
Run 200m
40m Farmer Walk (Tough)
10 Ab-Mat Sit- Ups

mobility
Stretching, Foam Rolling, and Mobility of your choice for 10-15 minutes.

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07292020

07292020

Strength
Front Squat (1 Pause Front Squat @ 24X1 + 4 Front Squats)
Rest 2 mins
x4 sets
*Build small per set
Bent Over Row (x5-6 @ 21X1)
rest 90 secs
x4 sets
Metcon (Time)
For Time:
Run 200m
30 Pistols (scale to Alt F. Rack Reverse Lunges 95/65)
2 Rope Climbs
Run 200m
20 Pistols
2 Rope Climbs
Run 200m
10 Pistols
2 Rope Climbs
Run 200m
5 Pistols
2 Rope Climb

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07282020

07282020

1 Halting Clean DL + 1 Power Clean (Every 90 secs for 7 total sets)
*build small per set
Strict Press BTN (x5-6 reps @ 21X1)
Bar starts on the back

rest 2 min
x4 sets

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07272020

07272020

Strength
Back Squat (1 Pause Squat @ 24X1 + 4 Squats @20X1)
Rest 2 mins
x 4 sets
*build as you go
Strict Sup Chin-ups (5,5,5,5)
Perform weighted if possible
*build small per set
Rest 90 secs
Metcon (AMRAP – Rounds and Reps)
Performance
10min AMRAP @ 80%
5 1-Arm DB Thrusters 35/20
(Ea arm)
10 Toes-2-Bar
20 DBU

Sport
10min AMRAP @ 80%
5 1-Arm DB Thrusters 50/35
(Ea arm)
10 Toes-2-Bar
20 DBU

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07252020

07252020

1 Low Hang Clean Pull + 1 Low Hang Clean High Pull + 1 Low Hang Squat Clean + 2 Split Jerks (Set 1: 50% of 1RM Clean and Jerk)
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk

This Clean and Jerk Primer work will break the clean down into 3-parts before completing 2 split jerks
This piece is designed to get you ready to go for the heavier percentages in the complex that follows
We’ll dissect the movement into a clean pull, clean high pull, and squat clean from the low hang position, or just below the knee.
All 5 reps are designed to be completed without letting go of the bar

2 Low Hang Squat Cleans + 1 Push Jerk + 1 Split Jerk (Set 1: 70% of 1RM Clean and Jerk)
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 74-85% of 1RM Clean and Jerk

We’ll climb in percentages from the Primer in this Clean and Jerk Complex
These 4 reps are designed to be completed without letting go of the bar

Back Squat (3 Reps @ 109% of 10RM Back Squat)
6 Reps @ 102% of 10RM Back Squat
12 Reps @ 94% of 10RM Back Squat

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