Workout of the Day

2202021

CrossFit 952 – CrossFit

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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

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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

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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

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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

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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

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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

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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.

2132021

CrossFit 952 – CrossFit

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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

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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

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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

WORKOUT OF THE DAY