Workout of the Day
2202021
CrossFit 952 – CrossFit
Metcon
Snatch Overhead Squats Handstand Push Ups Box Jump Overs (AMRAP – Rounds and Reps)
25 Minutes
3 Snatches 135/95
6 Overhead Squats 135/95
9 Handstand Push Ups
12 Box Jump Overs 24/20
2192021
CrossFit 952 – CrossFit
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Partner count.
Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
2182021
CrossFit 952 – CrossFit
Weightlifting
Clean and Jerk (1×1)
15 Minutes to establish your heaviest clean and jerk.
Power or squat clean, split or push jerk.
Metcon
Pull Ups Clean Chest To Bar Bar Muscle Ups (Time)
21-15-9
Pull Ups
Cleans 135/95
15-12-9
Chest To Bar Pull Ups
Cleans 155/105
12-9-6
Bar Muscle Ups
Cleans 185/125
*20:00 Cap
Scales: Ring Rows, banded pull ups/mus, jumping pull ups, jumping mus…
2172021
CrossFit 952 – CrossFit
Metcon
Ab Mats (5 Rounds of max reps) (AMRAP – Reps)
Lowest score goes in wodify.
1:00 Work
1:00 Rest
Metcon
Curd Squat Shuttle Run (AMRAP – Rounds and Reps)
20 Minutes
Teams Of 2:
12 Curd Squats 150/100
3 Shuttle Runs 20m
You go, I go
20m down and back = 1 Shuttle Run.
2162021
CrossFit 952 – CrossFit
Weightlifting
Sumo Deadlift (1×1)
15 Minutes to build up to a heavy single.
Metcon
Ski Toes To Bar Farmers Carry Deadlifts (Distance)
14 Minutes
60/50 Cal Ski
50 Toes To Bar
Max Distance Famers Carry 70/53
*Every 20m perform 10 KB Deadlifts
Score will be total distance of farmers carry covered in 20m sections.
Scale for Toes To Bar: Hanging Knee Raises, Supine Leg Extensions, Ab Mat Sit Ups.
2152021
CrossFit 952 – CrossFit
Weightlifting
Front Squat (EMOM 12×1)
Pause Squats. Every 1:00 perform one front squat with a 3 second hold in the bottom.
Metcon
Thrusters Bike (5 Rounds for reps)
5 Rounds
2:00
12 Thusters 95/65
15/12 Cal Bike
Max Thrusters 95/65
Rest 2:00
2142021
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.
2132021
CrossFit 952 – CrossFit
Ski Power Cleans Shoulder To Overhead Deadlifts Bar Over Burpees Pull Ups Bike (3 Rounds for reps)
3 Rounds
1:00 Ski Cals
1:00 Power Cleans 115/75
1:00 Shoulder To Overhead 115/75
1:00 Deadlifts 115/75
1:00 Bar Over Burpees
1:00 Pull Ups
1:00 Bike Cals
1:00 Rest
FGB Style
2122021
CrossFit 952 – CrossFit
Weightlifting
Snatch (1×1)
20 Minutes to establish a heavy single, use it up!
Metcon
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Scale the weight accordingly.
2112021
CrossFit 952 – CrossFit
Metcon
KB Snatch KB Overhead Squats KB Overhead Walking Lunges (Time)
5 Rounds
7 KB Snatches R
7 Overhead Squats R
15m Overhead Walking Lunges R
7 KB Snatches L
7 KB Overhead Squats L
15m Overhead Walking Lunges L
53/35