[WOD112421] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Single Unders MIN 2 – 10 Kip Swings + 10 Knee Raises MIN 3 – 7 Snatch Deadlifts + 7 Clean Deadlifts MIN 4 – :45 Up-Downs Metcon “MASHED POTATOES” (Time) NCFIT BENCHMARK WORKOUT "MASHED POTATOES" 3 ROUNDS FOR TIME 15 Power Snatch (115/75)|(75/55)…
[WOD112321] Warm-up Warm-up AMRAP x 8 MINUTES* :45 Bike (ez) 10 Inchworm + Downward Dog 10 Scap Pull-Ups 10 Tuck-Ups *At 4:00 switch to: :45 (mod) 10 Groiners 10 Ring Rows 10 Sit-Ups STRENGTH 3 SETS FOR QUALITY 5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy) 15 Bench Dips (No Measure) Metcon Metcon (Calories) EMOM x…
[WOD112221] Warm-up Warm-up 3 SETS (8:00 CAP… Get as far as you can) 200m Run 10 Up-Downs 8 Deadbugs 8 Push-Up to Pike 10 Barbell RDL Weightlifting Deadlift (5-5-5-5-5) ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep "Library" Deadlift* *All lifts must be "library" quiet. (Score is Weight) Metcon Diane (Time) 21-15-9 Deadlifts,…
[WOD112021] Warm-up Warm-up AMRAP x 5 MINUTES 5 Clean Deadlifts 5 Hang Muscle Cleans 5 Scap Push Ups 5 Air Squats *At 2:30, upgrade to the following AMRAP: 5 Hang Power Cleans 5 Knee Push Ups 5 Jumping Squats Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex: 2 Power Cleans…
[WOD111921] Warm-up Warm-up EMOM x 6 MINUTES Min 1 – :40 Lung + Lunge + Squat Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press Min 3 – :40 Shoulder Taps Into… EMOM x 6 MINUTES Min 1 – :40 Box Step Overs Min 2 – 10 Slam Ball G2O +…
[WOD111821] Warm-up Warm-up :30 Bike (Easy) :30 Bike (Legs Only) :30 Bike (Arms Only) :30 Bike (Mod) 2 ROUNDS :10 Ring Support Hold 8 Ring Rows 6 Frog Jumps (Pause in Plank) 1:00 Bike (Mod-Hard) 2 ROUNDS 4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)* 4 DB/KB Swing + 4…
[WOD111721] Warm-up Warm-up 2 Rounds 1:00 Row (ez) 10 Groiners 10 bootstrappers 10 Elbow Punches Into 2 Rounds :45 Row (mod) 10 Med Ball Front Squats 10 Med Ball Push Press 10 Bird Dogs Weightlifting Metcon (Weight) 3×5 Tempo Front Squat (32X1) *Weight stays Moderate across all sets. (Score is Weight) Metcon Crossfit Games Open…
[WOD111621] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 100m RUN @ MOD PACE MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs MIN 3 – 12 KB Deadlifts + Max Bootstraps MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold EXTENDED WARM-UP EMOM x 9 MINUTES MIN 1 –…
[WOD111521] Warm-up Warm-up With an empty barbell… 30 Barbell Hops 10 Alt. Groiners 10 Strict Press 30 Mountain Climbers 10 Alt. Groiners 10 Glute Bridge-Ups 30 Alt. Lunges (no barbell) 10 Pike to Push-Up :10 OH Active Barbell Hold *After the warm-up, start building weight for your Back Rack lunges & working the HS Skill…
[WOD111321] Warm-up Warm-up AMRAP x 4 MINUTES 9 Barbell Sumo Deadlifts 6 Barbell High Pulls 3 Barbell Strict Press 3 Barbell Front Squats -1:00 Rest- AMRAP x 3 MINUTES :30 Row 6 Wall Balls 3 Box Jumps Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull…