Workout of the Day

6152022

CrossFit 952 – CrossFit

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Weightlifting

Squat Clean (1×5)

Every 4:00

5 @ 75%

5 @ 80%

5 @ 85%

5 @ 90%

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

6142022

CrossFit 952 – CrossFit

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Metcon

Sit Ups DB Push Press Box Jumps Run (Time)

2 Rounds

50 Sit Ups or 30 GHD Sit Ups

10 DB Push Press 50/35

20 Box Jumps 30/24

10 DB Push Press 50/35

800m Run

6132022

CrossFit 952 – CrossFit

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Weightlifting

Front Rack Lunge (EMOM 10×4)

Every 1:00 perform 4 front rack walking lunges.

Metcon

Hang Power Cleans Toes To Bar Burpees To Target (AMRAP – Rounds and Reps)

7 Minutes

7 Hang Power Cleans 155/105

7 Toes To Bar

7 Burpees To Target (Pull up bar)

6122022

CrossFit 952 – CrossFit

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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.

6112022

CrossFit 952 – CrossFit

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Metcon

Power Cleans Front Squats Jerk Push Ups Bike Ski Row (AMRAP – Reps)

30 Minutes

3 Power Cleans + 2 Front Squats + 1 Jerk 135/95

*Every 5 complexes perform 12/9 Cals of each machine. Begin each machine with 10 push ups.

6102022

CrossFit 952 – CrossFit

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Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon

Toes To Bar (3 Rounds for reps)

3 Attempts for max reps unbroken.

*10:00 Cap

6092022

CrossFit 952 – CrossFit

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Metcon

Curd Over Shoulder Wall Walks Shuttle Runs Ski (10 Rounds for reps)

10 Rounds

1:00 Curd Over Shoulder 150/100

1:00 Wall Walks

1:00 15m Shuttle Runs

1:00 Ski Cals

6082022

CrossFit 952 – CrossFit

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Weightlifting

Squat Clean (1×7)

Every 4:00

7 @ 70%

7 @ 75%

7 @ 80%

7 @ 85%

Metcon

Med Ball Sit Ups/GHD Wall Balls (Time)

5-10-15-20-15-10-5

Med Ball Sit Ups/GHD Sit Ups

Wall Balls 25/20
Rx+ GHD Sit Ups

6072022

CrossFit 952 – CrossFit

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Weightlifting

Snatch Hang Snatch Overhead Squat (1×1)

Snatch + Hang Snatch + Overhead Squat
15:00 To build up. Comment squat or power.

Metcon

Power Snatch Double Unders Run (Time)

15-12-9

Power Snatches 95/65

*Perform 50 Double Unders + 200m Run after each set.

6062022

CrossFit 952 – CrossFit

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Metcon

Bike Deadlifts Farmers Carry Pull Ups (Time)

4 Rounds

12/9 Cal Bike

12 KB Deadlifts 70/53

40m Farmers Carry 70/53

12 KB Deadlifts 70/53

12 Pull Ups

Rest 2:00

WORKOUT OF THE DAY