Workout of the Day
9082022
CrossFit 952 – CrossFit
Metcon
Floor Press Strict Pull Ups (Time)
10-9-8-7-6-5-4-3-2-1
Floor Press 185/125
Strict Pull Ups
Accessory
Metcon (No Measure)
4 Rounds
8 Tall Kneeling Hammer Curls
6R/6L Single Arm Tall Kneeling Push Press with :03 negative
6R/6L Single Arm Overhead Tall Kneeling To Stand
9072022
CrossFit 952 – CrossFit
Metcon
Mr. Joshua (Time)
5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
9062022
CrossFit 952 – CrossFit
Weightlifting
Front Squats Back Squats (Weight)
4 Rounds
Every 4:00 perform:
7 Front Squats + 13 Back Squats
Use 60-65% of orm front squat.
Metcon
Double Unders Squat Cleans (5 Rounds for reps)
5 Rounds
1:00 50 Double Unders + Max Reps Squat Cleans 135/95
2:00 Rest
9052022
CrossFit 952 – CrossFit
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Partner count.
9032022
CrossFit 952 – CrossFit
Metcon
Sit Ups Push Ups Wall Balls Sled Push Run (Time)
5 Rounds
20 Sit Ups
20 Push Ups
20 Wall Balls 20/14
200m Sled Push 0/0
400m Run
9022022
CrossFit 952 – CrossFit
Weightlifting
Clean Deadlift (EMOM 10×7 )
Clean Deadlift
Every 1:15 perform 7 clean grip deadlifts (banded). 135/95. Reset each rep. Move well and deliberate.
Metcon
DB Front Rack Walking Lunges (Time)
5 Rounds
50′ DB Front Rack Walking Lunges 50/35
25 Pull Ups
*20:00 Cap
912022
CrossFit 952 – CrossFit
Weightlifting
Snatch Balance (1×3)
15:00 To build up to a challenging set of 3.
Metcon
Run Snatch Bar Muscle Up (AMRAP – Rounds and Reps)
15 Minutes
150m Run
5 Snatches 135/95
150m Run
5 Bar Muscle Ups
8312022
CrossFit 952 – CrossFit
Metcon
Double Unders Burpee Box Jump Overs Bike (10 Rounds for calories)
10 Rounds
1:00 50 Double Unders
1:00 8 Burpee Box Jump Overs 24/20
1:00 Max Cal Bike
1:00 Rest
8302022
CrossFit 952 – CrossFit
Weightlifting
Split Jerk (2×3 :03 Seconds Hold)
Every 2:00 Perform:
1×5 @55%
1×5 @55%
1×4 @ 60%
1×4 @ 60%
1×3 @ 65%
1×3 @ 65%
Hold each rep :03 seconds in the split position.
Metcon
Ski Toes To Bar (Calories)
7 Minutes
Max Cal Ski
*Every minute perform 7 toes to bar. Start with the toes to bar.
8292022
CrossFit 952 – CrossFit
Metcon
Squat Cleans Run (Time)
For Time:
0:00-30:00
12 Squat Cleans 155/105
1 Mile Run
9 Squat Cleans 185/125
800m Run
6 Squat Cleans 205/135
400m Run
3 Squat Cleans 225/155
200m Run
Minutes 30:00-35:00
Squat Clean 1×1
Squat Clean (1×1)
5:00 To establish a heavy single.