CrossFit WOD, December 29, 2017

Partner “DT” Metcon (Time) CAP 20 mins DT Start the workout with 3 burpees then every minute both athletes perform 3 burpees 5 Rounds 12 Deadlift 70/50 9 Hang power clean 6 Push jerk RX+ 80/60 Both athletes must finish burpees before start on barbell movments. Metcon Core work Accumulate 1 min of L sit…

CrossFit WOD, December 28, 2017

HSPU Deficit Handstand Push-ups (Find max height HSPU) If cannot HSPU, Go to box pike push up and find max height off box. Take time and keep decent in control. Metcon (Time) For time Cap 12 mins 40,30,20,10 Kbell swing 24/16 12,9,6,3 HSPU RX+ 32/20 Keep good form on HSPU that was just practised in…

CrossFit WOD, December 22, 2017

Partner “DT” Metcon (Time) CAP 20 mins DT Start the workout with 3 burpees then every minute both athletes perform 3 burpees 5 Rounds 12 Deadlift 70/50 9 Hang power clean 6 Push jerk RX+ 80/60 Both athletes must finish burpees before start on barbell movments. Metcon Core work Accumulate 1 min of L sit…

CrossFit WOD, December 21, 2017

Rope climbs Pull up complex (Max reps) 5 Strict pull-ups + 5 pull-ups (butterfly or kip) + 5 chest to bar pull-ups (butterfly or kip) Object is to go unbroken. * scale movements as needed. Metcon (Time) For time cap 13 mins 40 W/balls 9/6 4 Rope climbs 30 W/balls 3 Rope climbs 20 W/balls…

CrossFit WOD, December 19, 2017

Cindy Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats This is done first. Go HARD!! Metcon If still have the energy after Cindy EMOM for 8 rounds 1 Hang snatch, 1 Full snatch. This should be light and work purely on technique not weight. Your score isnt recorded.…

CrossFit WOD, December 18, 2017

Bear complex Bear Complex (Work on tekkers then find 1 rm) Power Clean Front Squat Push Press Back Squat Second Push Press Be careful catching barbell on back rack. If not confident rack up barbell after push press then reset to start your back squat. Metcon (Time) For Time cap 12 mins 10 (5/5) Single…

CrossFit WOD, December 15, 2017

Partner sprints Bulgarian split squat (4×5 Each leg) Metcon (4 Rounds for reps) 4 min sprints P1 does 300/250m row then as many STO 40/25 as possible in remaining time. At end of 4 mins P2 starts with the row. Once P2 finishes there STO P1 will start next round of 300/250m row then as…

CrossFit WOD, December 14, 2017

Chipper Muscle-ups (Max effort) Work on progressions then one attempt at max effort. Metcon (Time) For time Cap 20 mins Buy in 100 double unders 50 Weighted sit up 20/10 40 Dbell snatch 22.5/17.5 30 T2B 20 Dbell F/R lunge 22.5/17.5 10 HSPU Buy out 100 DU RX+ 27.5/22.5 HSPU Paralettes 150 DU