WOD Blog

Crossfit

CF: December 10th 2019

Warm Up
“Foam roll before class

3 rounds
50 Skips
10 Full snatch
30s Hollow hold “

Skills
Strength
SNATCH
“Full snatch
5×3 @ 70% lift in singles
*Build up weight first
R90 “
Metcon
CF.19.12.10
“For time, partitioned any way:
40 CTB pull ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Crossfit Fundamentals

FM: December 3rd 2019

Warm Up
“Mobilize / stretch

3 rounds
50 SUs
10 plank walk
1 length broad jump”

Skills
“TGU

Start with no weight, shoes, dumbbell then light KB”

“Medball Clean
– Stance set up: shoulder width stance
– Midline stabilization
– Weight on heels
– Movement: deadlift – shrug – catch under – stand
– Mind on timing (full hip extension when shrugging, before catching under)
Metcon
FM.19.12.03
“For Time

3 laps run
30 mb clean
30 push up
2 laps run
20 mb clean
20 push up
1 lap run
10 mb clean
10 push up”

Endurance

SS: December 7th 2019

Metcon
SS.19.12.05
“EMOM 30
1. Bike calories
2. OH plate lunges 15/10
3. 1 Lap run
4. Box step ups with Plate
5. 30 Alternating V-sits “