by Sean Osborne | Nov 6, 2017 | WOD
171106 (practice)Warm-upWarm-upcoach ledStrengthSnatch Grip Deadlift (5×5)55-65% of 1RM deadliftHip Extension (3×12)TRX Y-Raises (3×15)MetconMetconAMRAP 10 6 power cleans (135/95) 6 lateral bar burpees 9 deadlifts 12 pull-upsMobility and...
by Sean Osborne | Nov 3, 2017 | WOD
171103 (practice)Warm-upWarm-upcoach ledStrengthSplit Jerk (3-3-3-3-3)heavy triple for the dayMetconBicep Curl 10-10-10-10barbellMetconMetconsquat clean hang squat clean front squat push press split jerk15 minutes to build to a heavy single.Mobility and...
by Sean Osborne | Nov 2, 2017 | WOD
171102 (competition)Warm-upWarm-upcoach ledStrengthSumo Deadlift (10-5-5-3-3-1-1-1-1)work to a heavy singleSIngle Leg Glute Bridge (3×12 each)MetconMetconEMOM 14 3 Deadlift (80-90%) 3 box jumps (30/24)Mobility and Recovery
by Sean Osborne | Nov 1, 2017 | WOD
171101 (practice)Warm-upWarm-upcoach ledStrengthChin-Ups (6×3)wieghted if possibleDips (5xME)MetconMetcon10 Rounds DU 10-100 Russian swings 1-10 (heavy)Mobility and Recovery
by Sean Osborne | Oct 31, 2017 | WOD
171031 (practice)Warm-upWarm-upcoach ledStrengthMetcon4x100′ sandbag carry 4×100′ farmers carryMetconMetconAMRAP 20 400m run 3 sandbag over the shoulder (assigned) 6 knees to chest 9 push-ups 12 sit-upsMobility and...
by Sean Osborne | Oct 30, 2017 | WOD
171030 (competition)Warm-upWarm-upcoach ledStrengthOverhead Squat (6×3)build to a heavy 3MetconFran21-15-9 Thrusters, 95# / 65# Pull-upsStrengthSide Lunges (2×12-15)goblet with kettlebellMobility and Recovery
by Sean Osborne | Oct 27, 2017 | WOD
171027 (MT)Warm-upWarm-upcoach ledMetconCrossFit Games Open 12.17-Minute AMRAP of: Burpees to a 6" targetRest10 minutesMetcon200m Walking LungeMobility and Recovery
by Sean Osborne | Oct 26, 2017 | WOD
171026 (practice)Warm-upWarm-upcoach ledStrengthPaused Front Squat (4×4)60-70% across 3 second pauseMetconeccentric pistolsMetconMetcon2 Rounds 10 thrusters (115/80) 20 t2b 30 Russian swings (53/35) 40 sit ups 50 air squatsMobility and...
by Sean Osborne | Oct 25, 2017 | WOD
171025Warm-upWarm-upcoach ledMetconIsabelFor Time: 30 Snatches, 135# / 95#StrengthPull-ups (5×5)weighted if possible, banded if neededMobility and Recovery
by Sean Osborne | Oct 24, 2017 | WOD
171024 (practice)Warm-upWarm-upcoach ledStrengthDeadlift (5-3-1)Glute-Ham Raises (3×6-8)Barbell Glute Bridge (3×8-10)MetconMetcon3 Rounds 20 TNG deadlifts (30-40%) 20 sit-ups 400m runMobility and Recovery
