Category: WOD

WOD – 032219

1. warm up

  • 3-min row @ 26-28 s/m
  • 10 lateral step ups
  • pigeon pose (on box)
  • 10 box jumps (step down)
  • :60 plank (on hands)
  • :30 side plank
  • stretch

for time (25-min)

  • 60 – 40 – 20 : cal row
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WOD – 032119

1. warm up

  • 2-min double under practice
  • 10 good morning
  • 10 glute bridges
  • 10 hanging leg raises
  • stretch
  • 10 halting deadlift (light weight)

2. halting deadlift : 3 x 8 @ 65-70% of 1rm

  • deadlift off floor, 3 second pause
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WOD – 032019

1. warm up

  • 10 passthroughs + ohs
  • 10 single arm DB thrusters
  • hip mobility

2. thrusters 4 x 5 : 70+% (off floor)

  • squat clean first rep, focus on cycling barbell, proper breathing
  • prepare to see thrusters (the best move
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WOD – 031919

1. warm up

  • 2-min bike
  • 10 single arm db press
  • shoulder mobility
  • 10 single arm db press (heavier weight)

2. push press – build to working weight then complete

  • 6 @ 75%
  • 5 @ 80%
  • 4 @ 85%
  • 3 x
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WOD – 031819

1. warm up

  • 3-min row 24-26 s/m
  • 10 cossak
  • 10 kips + 5 strict pull ups
  • :60 squat hold

2. back squat : 10 @ 90-95%

  • build to working weight then accumulate 10 reps*

for time (16-min)

  • 1000 m row
·

WOD – 031619

CrossFit GamesĀ Open Workout 19.4

For time (12-min cap)

3 rounds
10 snatches
12 bar-facing burpees

Rest 3 minutes

3 rounds
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.·

WOD – 031519

1. warm up

  • 3-min row 26-28 s/m
  • 10 cossak
  • 10 air squat
  • :30 front squat hold

1 x 3 :

  • muscle clean
  • hang power clean + front squat
  • squat clean

2. clean – build to working weight then complete:

5 ·

WOD – 031419

1. warm up

  • 2-min double under practice
  • 2-min bike
  • stretch

hspu progressions : emom

  • min 1 – 2 : 2 walk walks
  • min 3 – 4 : hs hold :30
  • min 5 – 6 : 3 – 5 strict hspu
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WOD – 031319

1. warm up

  • 10 walking lunges
  • 5 inch worms w/ push ups
  • :60 plank (on hands)
  • :30 side plank (each side)
  • 10 hollow rocks

2. push press : build to working weight then complete :

  • 8 @ 65%
  • 6 @
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WOD – 031219

1. warm up

  • 10 passthroughs + ohs
  • shoulder mobility
  • 5 strict ring dips (or ring stabilization)
  • 5 kips + 3 strict pull ups

1 x 3 :

  • high pull + muscle snatch
  • hang power snatch
  • power snatch + ohs

2. ·

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