CrossFit WOD, September 19, 2019
9.19.2019Weighted Pull-ups (7x3)Weighted Ring Dips (7x3)Skill Workstick work snatchMetcon (AMRAP - Rounds)16 min EMOM 1. 4 Power Snatch 40% 4 burpees over the bar 2. [...]
9.19.2019Weighted Pull-ups (7x3)Weighted Ring Dips (7x3)Skill Workstick work snatchMetcon (AMRAP - Rounds)16 min EMOM 1. 4 Power Snatch 40% 4 burpees over the bar 2. [...]
9.18.2019StrengthBring Sally Push Ups to make it scaled, hold at the top (down is up, up is down) otherwise go with the songSkill WorkPVC or [...]
9.17.2019Skill WorkPVC or empty bar Clean & Jerk Toes-To-Bar (est max rep unbroken T2B)Metcon (Time)3 RFT 400 M Run 10 Toes to Bar 10 Clean [...]
9.16.2019Welcome 6 week challenge members!Accessory Work3x6 ATYT WY Negative Cuban Press 3x8 each side Bulgarian Split squat Single leg Romainian DL Single Leg Glute BridgeMetcon [...]
9.15.2019Metcon (Time)4 RFT 400M run 20 DB snatch 30/20 (rx+) 55/35 20 DB hang clean split jerk 20 DB push up - 1 db alternating [...]
9.14.2019LIFT OFF TODAYDeadlift (1 rm)Squat Clean (1 rm)Clean and Jerk (1 rm)Snatch (1 rm)
9.13.2019Metcon (Time)for time Hill Mile 200 Double Unders 100 Wall balls 20/14 100 sit ups 10x5m bear crawl (rx+) 4x5 feet HS walking hill 600M [...]
9.12.2019Skill Workhandstand walkingMetcon (Time)8 RFT 8 Hang power cleans 75/55 (rx+) 95/65 12 front rack lunge 100 M run 1 minute restBonus Abs3x 15 hollow [...]
9.11.2019Split Jerk (7x1 record heaviest)Metcon (Time)5 RFT 8 burpee box jumps 24/20 (rx+) 30/24 12 Pull Ups (rx+) C2B 16 KB SDLHP 53/35 (rx+) 70/53
9.10.2019Front Squat (7x1 record heaviest)Metcon (AMRAP - Rounds)16 min emom 1. 12/10 cal row (rx+) 15/12 2. 12/10 cal bike (rx+) 15/12 3. 10 Back [...]