CrossFit WOD, September 16, 2019

190916Warm-upCoach LedMetconFront Squat (2-2-2-2-2)85% acrossBack Rack Lunge (12-14-16)30% of front squatMetconMetcon (Time)800m run 100′ bear crawl 30 sit-ups 15 burpees 30 sit-ups 100′ bear crawl 800m run *Rx Plus: 20lb vest20 minute capMobility and...

CrossFit WOD, September 17, 2019

190917Warm-upCoach LedMetconPush Press (2-2-2-2-2)80% acrossStrict Pull-Ups (3xME)record your largest set, banded if neccessary.MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 hang power clean (95/65) 10 front squats 20 lateral bar hops 10 t2b 10 hand stand...

CrossFit WOD, September 9, 2019

190909Warm-upCoach LedMetconDeadlift (2-2-2-2-2)80% across, 3 seconds eccentricGood Mornings (3-3-3-3-3)25% of back squat, 3 seconds eccentricMetconMetcon (Time)21-15-9 American swings (53/35) box jumps (24/20)Rx plus: 30/24Mobility and Recovery

CrossFit WOD, September 10, 2019

190910Warm-upCoach LedMetconShoulder Press (2-2-2)85%, 5 seconds eccentricSingle Arm Row (10-10-10)MetconMetcon (Time)2 rounds 10 clusters (135/95) 10 front squats 10 push-ups 10 c2b pull-upsRx Plus: weight is 165/115, bar muscle up instead of c2bMobility and...

CrossFit WOD, September 11, 2019

190911Warm-upCoach LedMetconBack Squat (1-1-1)95% acrossMetconMetcon (Time)5 rounds 10 alt db snatch (50/35) 20 weighted step ups (24/20) 30 double unders ——— Rx Plus: kb snatch 53/35, use kb for step ups.Mobility and...

CrossFit WOD, September 12, 2019

190912Warm-upCoach LedMetconBench Press (1-1-1-1)90% acrossPendlay Row (5-5-5-5-5-5)moderateMetconMetcon (3 Rounds for reps)AMRAP 3 3 t2b 6 push-ups 9 wall balls (20/14)Rx Plus: 30/20Mobility and Recovery

CrossFit WOD, September 13, 2019

190913Warm-upCoach LedMetconTurkish Get Up (12 total)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 overhead squat (95/65) 10 back rack lunges 10 lateral bar burpees 400m runMobility and Recovery

CrossFit WOD, September 2, 2019

190902Warm-upCoach LedMetconBack Squat (2-2-2-2-2)80% across, 4 second pauseMetconMetcon (Time)5 rounds 10 alt db snatch (50/35) 10 weighted step ups (24/20) 10 box jumpsMobility and Recovery

CrossFit WOD, September 3, 2019

190903Warm-upCoach LedMetconShoulder Press (2-2-2-2-2)80% across, 3 second pause at the shoulderMetconMetcon (Time)**buy in 100 double unders** 21-15-9 thrusters (75/55) t2bMobility and Recovery

CrossFit WOD, September 4, 2019

190904Warm-upCoach LedMetconSquat Clean (2×1 @65%, 2×1 @75%, 2×1 @80%, 2×1 @85%, 4×1 @90%)MetconMetcon (AMRAP – Reps)AMRAP 5 15 wallballs (20/14) 15 sit-upsMobility and Recovery