Workout of the Day
4102021
CrossFit 952 – CrossFit
Metcon
Koch (Time)
400m Run
50 Wall Balls 20/14
50 Pull-ups
50 Sumo Deadlift High Pulls 75/55
400m Run
25 Wall Balls
25 Pull-ups
25 Sumo Deadlift High Pulls 75/55
400m Run
15 Wall Balls 20/14
15 Pull-ups
15 Sumo Deadlift High Pulls 75/55
4092021
CrossFit 952 – CrossFit
Metcon
2k Ski (Time)
2k Ski For Time
Metcon
Curd Over Shoulder Curd Squats (Time)
12-9-6-3
Curd Over Shoulder 150/100
Curd Squats 150/100
4082021
CrossFit 952 – CrossFit
Weightlifting
Snatch (1×1)
15:00 To build up to a heavy single.
Metcon
Snatch Bar Over Burpees Double Unders (Time)
21-18-15-12-9-6-3
Snatch 95/65
Bar Over Burpees
*30 Double Unders after each set. Start with the double unders.
**16:00 Cap
4072021
CrossFit 952 – CrossFit
Metcon
Sit Ups Toes To Bar Power Cleans (Time)
10 Rounds
15 Ab Mat Sit Ups
10 Toes To Bar
5 Power Cleans
*20:00 Cap
Accessory
Metcon (No Measure)
3 Rounds
20 DB Renegade Rows
20 DB Push Ups
20 DB Fly’s
20 DB Curls
4062021
CrossFit 952 – CrossFit
Weightlifting
Shoulder Press (1×3)
12:00 To establish a heavy set of 3.
Metcon
Row Wall Balls (5 Rounds for reps)
5 Rounds
2:00
250m Row + Max Reps Wall Balls 20/14
2:00 Rest
4052021
CrossFit 952 – CrossFit
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Run, jog, power walk… a combo of all of those to get your fastest mile.
Weightlifting
Back Squat (EMOM 16×1)
Every :30 perform 1 back squat from the rig. Use approximately 85-90% of one rep max.
4022021
CrossFit 952 – CrossFit
Metcon
Push Up Overhead Carry (Distance)
14 Minutes
Max Distance KB Overhead Carry 20m Sections 53/35.
*Every time you break perform 15 hand release push ups. Start with the push ups.
Accessory
5 Minute Max Effort Strict Pull-Ups (AMRAP – Reps)
3312021
CrossFit 952 – CrossFit
Weightlifting
Clean and Jerk (EMOM 5×3)
Every 1:00 perform 3 clean and jerk.
Clean and Jerk (EMOM 4×2)
Every 1:00 perform 2 clean and jerk.
Clean and Jerk (EMOM 3×1)
Every 1:00 perform 1 clean and jerk.
Rest 2:00 after each section. Use this time to go up in weight or stay where you are at for practice.
Metcon
Ski Shoulder To Overhead Bar Facing Burpees (4 Rounds for time)
4 Rounds
3:00
15/12 Cal Ski
10 Shoulder To Overhead 135/95
10 Bar Facing Burpees
Rest 3:00
3302021
CrossFit 952 – CrossFit
Weightlifting
Front Squat (EMOM 10×3)
Every 1:00 perform 3 front squats from the rig.
Metcon
Bike Wall Balls Sit Ups (AMRAP – Rounds and Reps)
20 Minutes
30 Cal Bike
30 Wall Balls 20/14
60 Ab Mat Sit Ups
30 Wall Balls 20/14
60 Ab Mat Sit Ups
30 Wall Balls 20/14
3292021
CrossFit 952 – CrossFit
Weightlifting
Deadlift (1×5)
Deadlift (1×4)
Deadlift (1×3)
Deadlift (1×2)
Deadlift (1×1)
20:00 To establish a heavy set of each.
Metcon
Double Unders Box Jumps Handstand Push Ups (AMRAP – Rounds and Reps)
15 Minutes
30 Double Unders
20 Box Jumps 24/20
10 Handstand Push Ups