Workout of the Day

4102021

CrossFit 952 – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

WORKOUT OF THE DAY