Workout of the Day
12042021
CrossFit 952 – CrossFit
Metcon
Row Burpees Over Rower Curd Squats Box Step Ups Alt DB Snatches Toes To Bar Bike Clean and Jerk Rope Climbs (Time)
2 Rounds
21 Cal Row
15 Burpees Over Rower
9 Curd Squats 150/125
Then
3 Rounds
15 DB Box Step Ups 70/50 20″
12 Alt DB Snatches 70/53
9 Toes To Bar
Then
4 Rounds
9/6 Cals Arms Only Bike
6 Clean and Jerk 185/125
3 Rope Climbs
12032021
CrossFit 952 – CrossFit
Weightlifting
Clean (1×1)
15:00 To establish a heavy single. Squat or Power.
Metcon
Hang Squat Cleans Bike (5 Rounds for calories)
5 Rounds
1:00
8 Hang Squat Cleans 95/65 + Max cal legs only bike
1:00 Rest
Legs only bike: Hands on top of head. No roll over cals. Score each round.
12022021
CrossFit 952 – CrossFit
Metcon
Push Press Floor Press (Time)
100 Push Press 95/65
*Every break perform 5 floor press 95/65
Scale: Choose a weight you can perform large sets of high quality reps.
Metcon
100 Cal Ski (Time)
100 Cal Ski
12012021
CrossFit 952 – CrossFit
Metcon
Snatches Bar Over Burpees Row Run Double Unders Wall Balls KB Swings (Time)
12-10-8
Squat Snatches 135/95
Bar Over Burpees
Rest 3:00
2 Rounds
400m Row
400m Run
150 Double Unders
Rest 3:00
50-35-25
Wall Balls 20/14
KB Swings 70/53 Russian
*45:00 Cap
Bring a hoodie.
11302021
CrossFit 952 – CrossFit
Weightlifting
Deadlift (1×3)
Wave 1
3 @ 80%
2 @ 85%
1 @ 90%
Wave 2
3 @ 85%
2 @ 90%
1 @ 95%
Wave 3
3 @ 90%
2 @ 95%
1 @ 100%
Metcon
Pull Ups Deadlifts Thrusters (AMRAP – Reps)
3:00 Pull Ups
2:00 Deadlifts 95/65
1:00 Thrusters 95/65
Rest 1:00
1:00 Thrusters 95/65
2:00 Deadlifts 95/65
3:00 Pull Ups
Score is total reps.
11292021
CrossFit 952 – CrossFit
Weightlifting
Back Squat (EMOM 10×3)
Every 1:00 perform 3 back squats.
Metcon
Single Arm Alt Devils Press Overhead Squat Overhead Walking Lunges (Time)
16-12-8
Single Arm Alt Devils Press + Overhead Squat
*After each set perform 30m single arm db overhead walking lunges. Switch arms at 15m.
50/35
11272021
CrossFit 952 – CrossFit
Metcon
Row Back Squats (Calories)
10 Minutes
Max Cal Bike
Every 10 Cals perform 8 back squats 135/95.
Rest 3:00
Ski Toes To Bar (Calories)
10 Minutes
Max Cal Ski
Every 10 Cals perform 8 toes to bar.
Rest 3:00
Bike Shoulder To Overhead (Calories)
10 Minutes
Max Cal Bike
Every 10 Cals perform 8 shoulder to overhead 135/95.
11262021
CrossFit 952 – CrossFit
Metcon
Squat Snatch Wall Walks (Time)
10-9-8-7-6-5-4-3-2-1
Squat Snatches 115/75
1-2-3-4-5-6-7-8-9-10
Wall Walks
11242021
CrossFit 952 – CrossFit
Weightlifting
Deadlift (1×3)
Wave 1
3 @ 75%
2 @ 80%
1 @ 85%
Wave 2
3 @ 80%
2 @ 85%
1 @ 90%
Wave 3
3 @ 85%
2 @ 90%
1 @ 95%
Metcon
Strict Press Ski Hand Release Push Ups Sit Ups Double Unders (AMRAP – Reps)
22 Minutes
2 Rounds
50 Strict Press 45/35
50/43 Cal Ski
50 Hand Release Push Ups
*Perform 30 ab mat sit ups after each movement.
Then
In the remaining time:
Max Reps Double Unders
**Score will be your total of jump ropes.
11232021
CrossFit 952 – CrossFit
Metcon
Bike Box Jump Overs Clean and Jerk (Time)
5 Rounds
7:00
30/25 Cal Bike
20 Box Jump Overs 24/20
10 Clean and Jerk 155/105
*Slowest round in wodify.