CrossFit WOD, April 22, 2019

190422 (competition)Warm-upCoach Ledextended mobility sessionMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsMobility and Recovery

CrossFit WOD, April 18, 2019

190418 (practice)Warm-upCoach LedMetconShoulder Press (3-3-3-X)80% across, do not increase the weight across sets.MetconMetcon (Time)E4MOM 16 400m run 5 pull-ups 10 burpeesRx Plus: 3 bar muscle ups, 3 rope climbs. Score the time on the clock when you finish the last...

CrossFit WOD, April 17, 2019

190417 (competition)Warm-upCoach LedMetconMetcon (AMRAP – Rounds)EMOM 10 5 medball cleans (20/14) 5 box jumps (30/24)MetconMetcon (Time)4 rounds 5 squat cleans (95/65) 15 box jumps (24/20)Rx Plus: 135/95Mobility and Recovery

CrossFit WOD, April 16, 2019

190416 (practice)Warm-upCoach LedMetconDeadlift (5 @65%, 3 @75%, ME @85%)max reps at 85%MetconMetcon (Time)50 wall balls (20/14) 50 double unders 50 jumping air squats 50 push-ups 50 alt lunges (in place)15 minute capMobility and Recovery

CrossFit WOD, April 15, 2019

190415 (practice)Warm-upCoach LedMetconPush Press (5-5-5-5-5)climbingFront Squat (3-3-3-3-3)2 second pause, 65% across. Do not increase the weight across sets, focus on proper positioning. MetconMetcon (AMRAP – Rounds and Reps)AMRAP 7 15 American swings 10 s2oh...

CrossFit WOD, April 12, 2019

190412 (practice)Warm-upCoach LedMetconMetcon (Weight)10 min to work heavy: deadlift 3 hang clean pulls hang clean 2 split jerkMetconMetcon (Time)5 RFT 5 pull-ups 10 db snatch R (35/25) 10 db snatch LRx Plus: C2B, (50/35)Mobility and...

CrossFit WOD, April 11, 2019

190411 (practice)Warm-upCoach LedMetconBack Squat (5-5-5-5-5)climbingMetconMetcon (Time)10! suitcase deadlifts (70/53) pistols 25′ bear crawlscale the bear crawl to hollow holds in 5 second increments. Mobility and Recovery

CrossFit WOD, April 10, 2019

190410 (mental toughness)Warm-upCoach LedMetconMetcon (AMRAP – Reps)AMRAP 7 row for calories rest 2 AMRAP 7 10 t2b 20 burpees 40 double unders rest 2 AMRAP 7 40 wall balls (20/14) 15 hspuMobility and...

CrossFit WOD, April 9, 2019

190409 (competition)Warm-upCoach LedMetconMetcon (Weight)4 RFQ 20 Russian swings (70/53) 10 goblet squatsrest as needed between roundsMetconMetcon (Time)35 push-ups 35 air squats 35 thrusters (75/53)Mobility and Recovery

CrossFit WOD, April 8, 2019

190408 (practice)Warm-upCoach LedMetconShoulder Press (3-3-3-X)75% acrossMetconMetcon (AMRAP – Rounds)E2MOM 16: 10 box jumps (30/24) 5 push press (95/65)Mobility and Recovery