WOD: Saturday, April 6th, 2019

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s each direction x 3

 

Pre Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 5 Power Cleans (ascending weights)
  • Minute 3: 1 Round of Mini Cindy

*Mini Cindy= 3 Pull ups + 6 Push Ups + 9 air squats 

 

Workout: AMRAP + Max weight

AMRAP x 14 Minutes

  • 7 Pull Ups
  • 14 Power Cleans (95/65)
  • 200 Meter Run

-Immediately following 14 Min AMRAP-

  • Establish a 1 Rep max Power Clean in 6 Minutes

*Score is Rounds + Reps on AMRAP and heaviest weight lifted

**CRX: 7 Chest 2 Bar Pull ups + 14 Power Cleans (135/95)

 

Cardio Option: AMRAP x 20 Minutes

  • 7 Pull Ups
  • 14 Burpee Rage-Balls (20/15)
  • 200 Meter Run
Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Friday, December 2nd, 2022

Warm-up: Group Dynamic 

  • Cat Camels w/ :03s Pause- 10 Total (5 per position) 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Strength: Push Press (15 Minutes) 

  • Establish a one rep max 

*Make sure you rest between each heavy attempt

——————————————————————————————————–

Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Ski/Bike 

-Rest :30s-

AMRAP x 5 Minutes 

  • 5 Hang Power Clean and Jerks (95/65) 
  • 5 Toes to Bar 

-Rest 2 Minutes and repeat- 

  • *Row and Ski must be done on damper 10
  • *Bike is Arms only 
  • 4 total scores – 2 for calories and 2 for AMRAP of clean and t2b

——————————————————————————————————–

Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Ski/Bike 

-Rest :30s-

AMRAP x 5 Minutes 

  • 10 DB Hang Clean and Jerks (50/35) *5 per side 
  • 5 Toes to Bar 

-Rest 2 Minutes and repeat- 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
Posted in | Comments Off on WOD: Friday, December 2nd, 2022
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine