Workout of the Day

CrossFit 952 – CrossFit

Metcon

Shuttle Runs DB Power Cleans DB Push Press (Time)

3 Rounds

200m Shuttle Run (50m x 4)

15 DB Power Cleans 50/35

200m Shuttle Run (50m x 4)

15 DB Push Press 50/35

Accessory

Metcon (No Measure)

:30 Hollow Rock

:30 Arch Rock

1:00 High Plank

1:00 Low Plank

1:00 RT Side Plank

1:00 LT Side Plank

:30 Arch Rock

:30 Hollow Rock

CrossFit 952 – CrossFit

Metcon

Deadlifts Toes To Bar Run Front Rack Lunges Bar Over Burpees (Time)

21-15-9

Deadlifts 225/155

Toes To Bar

1 Mile Run

21-15-9

Front Rack Lunges 135/95

Bar Over Burpees

400m Run

CrossFit 952 – CrossFit

Weightlifting

Overhead Squat (1×3 )

Build up to a heavy set of 3. From the floor.

Metcon

Wall Balls DB Snatches Double Unders (AMRAP – Rounds and Reps)

12 Minutes

15 Wall Balls 20/14

20 Alt DB Snatches 50/35

30 Double Unders
Scale 2:1 on double unders.

CrossFit 952 – CrossFit

Metcon

DT Rope Climb Hand Release Push Ups (Time)

10 Rounds

1 Round of “DT” 155/105

1 Rope Climb

10 Hand Release Push Ups
1 Round of “DT” is

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

CrossFit 952 – CrossFit

Accessory

Self Care Sunday (Time)

Set a clock for 60 consecutive minutes of uninterrupted self care. Examples: Read, 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.

CrossFit 952 – CrossFit

Metcon

Bike DB Box Step Ups DB Hang Snatches Strict Handstand Push Ups Ski (Time)

Buy In: 80/70 Cal Bike

4 Rounds

20 DB Box Step Ups 50/35 20″

20 DB Hang Snatches 50/35

10 Strict Handstand Push Ups

Cash Out: 80/70 Cal Ski

CrossFit 952 – CrossFit

Weightlifting

Thruster (1×2 Build up to a heavy set of 2.)

Metcon

Thruster Run (Time)

2 Rounds

40 Thrusters 75/55

400m Run

CrossFit 952 – CrossFit

Weightlifting

Squat Snatch Hang Squat Snatch Hang Squat Snatch Overhead Squat (1×1 Build up to heaviest complex.)

Squat Snatch+ Hang Squat Snatch+ Hang Squat Snatch+ Overhead Squat

Metcon

Bike Hang Squat Snatch Chest To Bar Pull Ups (Time)

21-15-9

Cal Bike

Hang Squat Snatches 115/75

Chest To Bar Pull Ups

CrossFit 952 – CrossFit

Metcon

Shuttle Run 25m (Time)

5 Rounds:

Every 3:00

Perform 3 25m Shuttle Runs

*Slowest time in wodify.

Accessory

Metcon (No Measure)

4 Rounds

20 Wall Sit DB Curls

20 Ring Dips

20 Banded Tricep Pull Downs

CrossFit 952 – CrossFit

Metcon

KB Swings Sit Ups Deadlifts Ski Toes To Bar (Time)

3 Rounds

50 KB Swings 70/53 (Russian)

40 Sit Ups

30 Deadlifts 225/155

20 Cal Ski

10 Toes To Bar