CrossFit WOD, January 17, 2019

2019-01-16 20:00:00.000000
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Thursday

Power Clean (1 Clean EMOM for 10 minutes.)
Build in weight but primary focus here is form and efficient, safe movement.
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP

50 Calorie Row
50 Weighted Box Step Overs (53/35)
50 Unweighted Box Step Overs
50 Burpees

If you finish burpees you go back to the rower!

CrossFit WOD, January 16, 2019

2019-01-15 20:00:00.000000
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–>

Wednesday

Push Press (3 – 3 – 3 – 3 – 3)
Try to hit your heaviest set of 2 from last week for your final set of 3 for this week.
Metcon (4 Rounds for reps)
You’re going to go through the following 4 times. Start a new round on 0, 3:00, 6:00 and 9:00. Go through one round as fast as possible and rest remaining time. Note how long each time takes you.

6 Ring Dips [Rx+ High Rings]
12 Toes to Bar
18 Alternating DB Snatch (50/35)
36 Double Unders

CrossFit WOD, January 15, 2019

2019-01-14 20:00:00.000000
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Tuesday

Metcon
30 minute EMOM
:50 on, :10 transition.

1: Weighted Wall Sit (pick any object and hold it.)
2: Weighted Step Back Lunges
3: Handstand hold, plank hold, or handstand walk practice.
4: Strict TTB (Or Hanging Straight Leg Raises as high as you can, or V-Ups.)
5: Row/Bike/Ski HARD.
6: Rest

Practice perfect movements under fatigue. Go hard on the cardio machines for a good workout.

CrossFit WOD, January 14, 2019

Monday

Front Squat (10 – 8 – 6 at 55%, 65%, 75%)
5% heavier than last week. Advanced athletes can perform these front squats from the ground, meaning the first rep is a squat clean.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

Rx
10 Pull Ups
10 Plate Push Ups
10 Plate Burpee Ground to Overhead (45/25)

Rx+
10 C2B Pull Ups
10 HSPU
10 Plate Burpee Ground to Overhead (45/25)

Hands on plate and chest touches plate on both push ups and burpees.

Burpee Ground to Overhead is a burpee on the plate, then the plate gets lifted to lockout overhead.

Don’t drop or slam plate after each rep, set it down and do your burpee on it.

CrossFit WOD, January 11, 2019

Bulletpoint Freddie Mercury

Wall Ball & Hang Power Cleans
10 minute alternating EMOM

Min 1: 5 hang power cleans, add weight up to wod weight

Min 2: 5 wall balls, focus on position & breathing

Read this for tips on wall balls:

Metcon (Time)
For Time or Reps Completed:

2 – 8 – 18 – 32 – 18 – 2

Hang Power Clean (115/73)
Wall Balls (20/14 – 10ft/9ft)

8 minute cap.

Yes, you skip the round of 8 on the way down. Full definition here:

Abstober 2018 Teaser 2.0
10 Dragon Flags

200 Russian Twists

10 Drang Flags

CrossFit WOD, January 10, 2019

Bulletpoint Open 3

Pro Weightlifter (Weight)
With an empty or light bar, work each of the following lifts, focusing on position and technique:

Thruster
Overhead Squat
Snatch

More advanced lifters may choose to add weight and build up for the WOD.

Less advanced lifters should focus on correct form and then for the WOD, do not use a barbell. Do the modification instead.

Metcon (Weight)
10 Minutes to Complete:

1RM Thruster
1RM OHS
1RM Snatch

AND

12 TTB (Sit Ups)
9 HSPU (Hand Release PU)
9 TTB
6 HSPU
6 TTB
3 HSPU

Full details here:

CrossFit WOD, January 8, 2019

Tuesday

Metcon
Skills EMOM

20 Minutes
:50 on, :10 transition

1: Chest to Bar Pull Ups/Ring or Bar Muscle Ups
2: Double Unders
3: Hollow Hold
4: Rope Climb
5: Handstand or Handstand Walk

Metcon (Time)
Sprint Chipper

35 Pull Ups
70 Double Unders
25 Push Ups
50 Butterfly Sit Ups
15 Box Jumps
30 Calorie Row