Workout of the Day
1172020
CrossFit 952 – CrossFit
Accessory
Self Care Sunday (Time)
Set a clock for 60 consecutive minutes of uninterrupted self care.
Examples: Yoga, stretch, journal, bath, hike, anything spiritual, cooking/meal prep, meditate. Do anything you need to put you in a good space to crush the upcoming week! Log your results. This will count towards your committed club attendance.
1162021
CrossFit 952 – CrossFit
Metcon
Tabata Time (Calories)
Tabata Row For Cals
Rest 1:00
Tabata Sit Ups (AMRAP – Reps)
Tabata Ab Mat Sit Ups
Rest 1:00
Tabata Strict Press (AMRAP – Reps)
Tabata Strict Press 45/35
Rest 1:00
Tabata Burpees (AMRAP – Reps)
Tabata Burpees
Rest 1:00
Tabata Back Squats (AMRAP – Reps)
Tabata Back Squats 45/35
Tabata = 8 Rounds of :20 work with :10 rest.
1152020
CrossFit 952 – CrossFit
Metcon
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
1142020
CrossFit 952 – CrossFit
Weightlifting
Split Jerk (1×1)
15 Minutes to establish your heaviest split jerk.
Metcon
Ski Bike (4 Rounds for reps)
4 Rounds
3:00 25/20 Cal Ski + Max Cals Bike
3:00 Rest
1132020
CrossFit 952 – CrossFit
Weightlifting
Back Squat (1×3)
15 Minutes to establish your heaviest set of 3.
Metcon
Pistols Box Jumps Double Unders (AMRAP – Rounds and Reps)
15 Minutes
20 Pistols
15 Box Jumps 24/20
40 Double Unders
1122020
CrossFit 952 – CrossFit
Metcon
Double DB Snatches Chest To Bar Pull Ups Rope Climb (Time)
27-21-15-9
Double DB Snatches
Chest To Bar Pull Ups
*Perform 3 Rope Climbs after each set.
1112021
CrossFit 952 – CrossFit
Weightlifting
Romanian Deadlift (EMOM 6×5)
Romanian Deadlift
Every minute perform 5 Romanian Deadlifts for 6 minutes.
Use 80% +/- of your one rep max clean.
Clean Deadlift (EMOM 6×3)
Clean Deadlift
Every minute perform 3 Clean Deadlifts for 6 minutes.
Use 80% +/- of your one rep max clean.
Power Clean (EMOM 6×3)
Every minute perform 3 Power Cleans for 6 minutes.
Use 80% +/- of your one rep max clean.
Metcon
Wall Balls Deadlifts (AMRAP – Reps)
7 Minutes
Max Reps Wall Balls 20/14
*Every minute perform 5 Deadlifts 225/155.
**Partner counter.
Begin with the deadlifts.
1092020
CrossFit 952 – CrossFit
Metcon
Team Of 2 (Time)
In Teams Of 2:
100 Hang Power Cleans
100 Front Rack Lunges
100 Bar Over Burpees
100 Shoulder To Overhead
100 Thrusters
95/65
*You go, I go… every time you switch do 5 synchro air squats.
Use your own barbell and square.
1082020
CrossFit 952 – CrossFit
Metcon
Death By Hand Release Push Ups Sit Ups (AMRAP – Rounds and Reps)
Min 1: 1 Hand Release Push Up + 1 Sit Up
Min 2: 2 Hand Release Push Ups + 2 Sit Ups
Min 3: 3 Hand Release Push Ups + 3 Sit Ups
Continue this until you can no longer complete the amount of reps in the minute allowed.
Metcon
Ski Intervals (6 Rounds for calories)
6 Rounds
1:00 Max Cal Ski
1:00 Rest
1072020
CrossFit 952 – CrossFit
Weightlifting
Hang Snatch (EMOM 10×2)
Every 1:00 perform 2 hang snatches. Comment Squat or Power.
Metcon
Power Snatch Overhead Squat Box Jump (AMRAP – Rounds and Reps)
15 Minutes
6 Power Snatches 95/65
8 Overhead Squats 95/65
10 Box Jumps 24/20