WOD: Monday, September 17th, 2018

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65-70% of 1-Rep Max

*3 second pause at the bottom of each squat

 

Workout: AMRAP Repeat x2

AMRAP x 9 Minutes

  • 12/9 Calorie Row/Bike/Runner
  • 9 Front Squats (95/65)
  • 6 Burpee Box Jumps (24″/20″)

-Rest 2 Minutes-

AMRAP x 9 Minutes

  • 6 Burpee Box Jumps (24″/20″)
  • 9 Front Squats (95/65)
  • 12/9 Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold

Today's WOD

WOD: Sunday, August 14th, 2022

Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s plank on hands – :10s of SLOW push ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • 5 Jump Squats 

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Workout: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-Then in remaining time AMRAP of: 

  • 3 Hang Power Snatches (105/75) 
  • 6 Burpee-Box Jumps (24”/20”)
  • (9/6) Calorie Row OR Bike 

*Score is total # of rounds + reps completed in remaining time

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-Then in remaining time AMRAP of: 

  • 6 DB Hang Snatches (50/35) 
  • 6 Burpee-Box Jumps (24”/20”)
  • (9/6) Calorie Row OR Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • 30 DB Side Bends (50/35)
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