CrossFit WOD, April 8, 2019
4.8.2019Accessory Work3x8 each partner GHR Pistols (each leg) Bent Flys Band pull aparts 3x30 seconds calf raises against the wallMetcon (Time)For time 21-15-9 Toes 2 [...]
4.8.2019Accessory Work3x8 each partner GHR Pistols (each leg) Bent Flys Band pull aparts 3x30 seconds calf raises against the wallMetcon (Time)For time 21-15-9 Toes 2 [...]
4.7.2019Skill Workkipping Metcon (AMRAP - Reps)5 sets - choose 1 Kipping pull up, C2B or Bar MU - then record largest setMetcon (AMRAP - Rounds [...]
4.6.2019Metcon (Weight)6 min emom 1 Snatch Pull 1 high hang Power Snatch 1 high hang full snatch 1 full snatch 50% 1 RMSnatch (7x1 record [...]
4.5.2019Metcon (AMRAP - Rounds and Reps)40 min amrap 200 M Run 20 Med Ball Cleans 20/14 200 m run 30 med ball cleans 200 m [...]
4.4.2019Shoulder Press (5,5,max 80%)Metcon (AMRAP - Reps)Tabata 1. Push Ups 2. Jumping Squats 45/35 3. Bicep Curl 45/35 4. LungesBonus Abs3x 20 Alternating leg grab [...]
4.3.2019Accessory Work4x50 ft death march 4x12 reverse hypers 4x8 each leg Bulgarian Split Squat 4x4 ITWY Rotate through, do not do all 4 sets in [...]
4.2.2019Front Squat (5,5,max 80%)Metcon (Time)3 Rounds For Time 400 M Run 20 Burpee Box Jump or Step Overs (step is still rx)
4.1.2019Deadlift (5,5,max 80%)Metcon (AMRAP - Rounds and Reps)3 - 2:30 min amrap, 1 min rest 8 hang power snatch 75/55 (rx+) 95/65 8 burpees over [...]
3.31.2019Warm-upTabata Wall Balls 20/14Accessory Work3xs 12 jumping pull up, slow eccentric straight into 2 wall climbs - brief rest between setsMetcon (AMRAP - Rounds and [...]
3.30.2019Skill Workback Squat Bail OutBack Squat (5x2 85-90%)Metcon (AMRAP - Rounds and Reps)5 min amrap 5 ring dips 5 push u ps 10 Sit Ups [...]