CrossFit WOD, October 19, 2019
10.19.2019Push Press (4x4 80%)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsSQUAT CLEANS
10.19.2019Push Press (4x4 80%)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsSQUAT CLEANS
10.18.2019Metcon (AMRAP - Rounds and Reps)30 min amrap 30 wall balls 20/14 30 Sit Ups 30 KB Swings 53/35 400 M Med Ball CarryCrossfit Games [...]
10.17.2019Skill Worksnatch - empty bar 2x3 Non-Ballistic snatch 2x3 Snatch Balance 3x3 Snatch Pull Unders Then 2x1 snatch pull 40% 2x1 Snatch Pull Under 40% [...]
10.16.2019Skill Workjump rope - ALL the skillz :O)Metcon (Time)8 RFT 10 SDLHP 75/55 (rx+) 115/75 100 M Run 20 Double Unders 1 minute rest after [...]
10.15.2019Pull-ups (3x max)GymnasticsDips (1 x max reps )Accessory Work3x6 RDL 3x12 Back ExtMetcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Box Jump Overs 24/20 Overhead Squat 75/55 (rx+) 115/75 [...]
10.14.2019Back Squat (4x4 80%)Metcon (AMRAP - Rounds and Reps)17 min amrap 8 pistols 8 hand release push ups 8 single arm Dumbbell power cleans 30/20 [...]
10.13.2019Shoulder Press (4x5 75-80%)Metcon (Time)5 RFT 20 Thrusters 45/35 (rx+) 75/55 200 M Run 1 min rest after each round Time includes rest
10.12.2019Accessory Work3x5 high HPC 3x3 clean drop 3x2 1 clean pull 1 clean drop 2x2 full clean 40% 1x2 1 clean pull 1 clean drop [...]
10.11.2019Metcon (AMRAP - Rounds and Reps)30 min amrap 40 Double Unders 20 Dumbbell Box Step Ups 24/20" 35/20# 40 Flutter Kicks 30/20 CAl Row 400M [...]
10.10.2019Accessory Work4x6 ATYA Wy NEG, curtsey squat, single leg Romanian DLMetcon (AMRAP - Reps)3 min amrap 20 cal Row 10 DB C&J 30/20 (rx+) 50/35 [...]