Workout of the Day

6122021

CrossFit 952 – CrossFit

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Metcon

Snatches Thrusters Box Step Ups Burpee Deadlifts Ski (3 Rounds for reps)

3 Rounds

1:00 Snatches

1:00 Rest

1:00 Thrusters

1:00 Rest

1:00 Box Step Ups 20″

1:00 Rest

1:00 Burpee Deadlifts

1:00 Rest

1:00 Ski

1:00 Rest

*Each movement is performed with a single dumbbell 50/35. Alt how every you like. Score FGB style.

6112021

CrossFit 952 – CrossFit

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Weightlifting

Push Press (1×3)

15:00 To build up to a heavy set of 3.

Metcon

Bike Devils Press Overhead Walking Lunges (Time)

21 Cal Bike

9 Devils Press 50/35

15 Cal Bike

6 Devils Press 50/35

9 Cal Bike

3 Devils Press 50/35

Finish with 30m Double DB Overhead Walking Lunges 50/35

6102021

CrossFit 952 – CrossFit

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Metcon

Death By Deadlifts (AMRAP – Rounds)

Minute 1 perform 1 deadlift, minute 2 perform 2 deadlifts, minute 3 perform 3 deadlifts, and so on until you can no longer complete the amount of reps within that minute.

*225/155

**Unbroken

***Overhand grip only

Metcon

Run Sled Run (2 Rounds for time)

2 Rounds

Every 6:00 perform:

100m Run

100m Sled

100m Run
As fast as humanly possible.

6092021

CrossFit 952 – CrossFit

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Weightlifting

Power Clean (1×1 )

15:00 To build up to a heavy single.

Metcon

Burpees Hand Release Push Ups Hang Power Cleans Double Unders (AMRAP – Rounds and Reps)

20 Minutes

10 Burpees

20 Hand Release Push Ups

30 Hang Power Cleans 75/55

40 Double Unders

6082021

CrossFit 952 – CrossFit

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Weightlifting

Back Squat (1×3)

20:00 To establish a heavy set of 3. Use the time up with a slow and gradual build up.

Metcon

Max Reps Unbroken Back Squats (AMRAP – Reps)

Max Reps Unbroken Back Squats 135/95

*Partner count

6072021

CrossFit 952 – CrossFit

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Metcon

Toes To Bar Pull Ups Chest To Bar Bar Muscle Ups Hang Squat Snatch Run (Time)

3 Rounds

9-6-3

Toes To Bar

Pull Ups

2 Rounds

9-6-3

Toes To Bar

Chest To Bar Pull Ups

1 Round

9-6-3

Toes To Bar

Bar Muscle Ups

*Before each section perform 9 Hang Squat Snatches + 400m Run. The weights will ascend 95/65, 115/75, 135/95.

6052021

CrossFit 952 – CrossFit

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Metcon

Teams Of 4 (Time)

150 Partner Wall Balls 20/14

125 Toes To Bar

100 Overhead Squats 155/105

125 Box Jump Overs 30/24

150 Power Cleans 155/105

*Teams of 4

**We work, you run

***2 Athletes chip away at the reps while the other 2 run 400m.

6042021

CrossFit 952 – CrossFit

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Weightlifting

Turkish Get Up (EMOM 6×2)

Every 2:00 perform 2 Turkish get ups. 1 right, 1 left.

Metcon

DB Overhead Carry Shoulder To Overhead (Time)

400m Double DB Overhead Carry 50/35

*Every break perform 6 shoulder to overhead.

6032021

CrossFit 952 – CrossFit

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Metcon

Partner Ski Shuttle Run (Calories)

14 Minutes

With a Partner:

Max Cal Ski

*Switch every 14 Cals + 3 40m Shuttle Runs

Accessory

Metcon (No Measure)

3 Rounds

20 Hollow Rocks

20 Shoulder Taps

20 Plank Up Downs

15 GHD Sit Ups or 30 Med Ball Sit Ups

6022021

CrossFit 952 – CrossFit

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Metcon

Row 500m x 3 (3 Rounds for time)

Intervals

3 Rounds

500m Row

1:00 Rest

Metcon

Squat Clean Squat Clean Front Squat (5 Rounds for reps)

5 Rounds

2:00 Max Reps

Squat Clean+ Squat Clean+ Front Squat 135/95

1:00 Rest

WORKOUT OF THE DAY