Workout of the Day
6152022
CrossFit 952 – CrossFit
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
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
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
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
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
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
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
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
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
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