CrossFit WOD, October 17, 2019

20191017 Weightlifting High Hang Squat Snatch (1-1-1-1-1-1-1-1-1-1) 10 in EMOM. Just like the cleans on Tuesday, we are wrapping up our time focusing on developing the pull under the bar in olympic lifting. Today’s 10 Min EMOM is a continuation but in the snatch. I’m excited to see how folks do here! Metcon Metcon (AMRAP […]

CrossFit WOD, October 15, 2019

20191015 Weightlifting High Hang Squat Clean (1-1-1-1-1-1-1-1-1-1) A 10 Min EMOM, today we are working the upper percentages of the High Hang Squat Clean. We have spent the last few weeks working on getting under the bar quickly, look to maxmize this training to work into a very heavy single. Metcon Metcon (AMRAP – Rounds […]

CrossFit WOD, October 11, 2019

20191011 Weightlifting Back Rack Lunge (10-10-10-10 (5 per leg)) 5 Reps per leg. IMMEDIATELY INTO 5 Crosshack Squats Per leg Rest 90 seconds between sets. Focus on great movement and not necessarily heavy weight. We have moved some weight already this week. Metcon Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP 13 Push Ups […]

CrossFit WOD, October 10, 2019

20191010 Metcon Metcon (Weight) 20min. EMOM: Odd: 3 Split Jerks (climbing) Even: 10 Pull-Ups Changing up the Jerks this week a little. Three reps, climbing each set. On the gymnastics….This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. […]