CrossFit WOD, March 18, 2019

190318 (competition)Warm-upCoach LedMetconBack Squat (3-3-3-3-3)climbingMetconMetcon (Time)5 rounds 8 deadlifts (60%) 8 t2b 30 double undersMobility and Recovery

CrossFit WOD, March 19, 2019

190319 (practice)Warm-upCoach LedMetconMetcon (Weight)E2MOM 14 25 Russian swings (53/35) 10 Russian lungesMetcon (Time)3 Rounds 10 push press R 10 push press L 15 goblet squatsMobility and Recovery

CrossFit WOD, March 20, 2019

190320 (practice)Warm-upCoach LedMetconBench Press (5 @55%, 5 @65%, X @75%)max reps at 75%MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 box jumps (24/20) 15 push-ups 20 med ball sit-ups (20/14)Mobility and Recovery

CrossFit WOD, March 21, 2019

190321 (practice)Warm-upCoach LedMetconMetcon (Time)7 Rounds squat snatch (95/65) push press behind the neck overhead squat 12 lateral bar hops 15 wall balls (20/14)Mobility and Recovery

CrossFit WOD, March 12, 2019

190312 (practice)Warm-upCoach LedMetconBack Squat (3-3-3-3-3)climbingMetconMetcon (Time)21-15-9 snatch (75/53) lateral bar burpeesMobility and Recovery

CrossFit WOD, March 13, 2019

190313 (competition)Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 hspu 10 thrusters (95/65) 15 straight leg sit-upsMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 push-ups 10 hang cleans (95/65) 15 air squatsMobility and...

CrossFit WOD, March 14, 2019

190314 (practice)Warm-upCoach LedMetconMetcon (Distance)5 minute row for max distanceMetcon (AMRAP – Rounds and Reps)AMRAP 5 5 deadlifts (155/110) 5 box jumps (24/20) 5 t2bMetcon (AMRAP – Reps)Annie’s New Hat 50-40-30-20-10 double unders sit-ups5...

CrossFit WOD, March 11, 2019

190311Warm-upCoach LedMetconMetcon (Time)5 rounds 3x Complex (135/95) **power clean **push press **front squat **split jerk 5 pull-ups 30 double undersMetcon2 Minute Max Sit-Ups (AMRAP – Reps)Mobility and Recovery

CrossFit WOD, March 4, 2019

190304 (practice)Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 5 deadlifts (60%) 10 hspu 15 air squats 20 sit-upsMobility and Recovery

CrossFit WOD, March 5, 2019

190305 (competition)Warm-upCoach LedMetconBack Squat (2-2-2-2-2)climbingShoulder Press (2-2-2-2-2)Mobility and Recovery