Pics courtesy of T-Nation and TopVelocity.net
WOD:
20 Min to est 1RM Snatch
right into…
20 Min to est 1RM Clean & Jerk
Time to see how honing technique over the past 9 weeks has worked for us. Trust in your technique and see what you can move!
Monthly Archives: October 2019
20191002
WOD:
AMRAP 30:
12 Push Jerks (115/80)
24/17 Calorie Row
12 Chest to Bar Pull-ups
48 Double Unders
Video courtesy CrossFit HQ. Some quick tips on Chest2Bar Pull Ups. Today is a little longer, so try to pace yourself so you don’t have to spend too much time recovering between movements.
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> as needed
Row -> Assault Bike
Pull Ups -> Buddha Pull Ups
DUs -> 100 SUs
Cool Down:
Roll out lats – 20 passes per side
Calf Stretch on rig – 1 min per side
20191001
S/S/S:
Push Press
5X5
Increase weight ea set
Compare to 13Aug
Video courtesy of Rogue Fitness. Re-test on our Push Press 5X5! Dip, drive, and squeeze the butt as you press up! See if you can beat your weight from 13Aug.
WOD:
21-15-9:
Handstand Push Ups
Box Jumps (30/24)
*400M Ski Erg after each round
So, the way this will work, you will complete 21 Handstand Push Ups, then 21 Box Jumps, then 400M on the ski erg, then 15 HSPUs, 15 Box jumps, 400M ski erg, 9 HSPUs, 9 Box jumps, and finish with a 400M ski erg. Also, the box jumps are meant to be a bit higher than what you normally see in a WOD.
Scaling Options:
HSPUs -> Pike Push Ups off a box -> Seated DB press
Video courtesy of Norcal CrossFit. Quick demo on Pike Push Ups off a box
Box height -> 24/20 -> 20/16 -> as needed
Cool Down:
Box Shoulder Stretch – 2 Min
Video courtesy of CrossFitNMesquite.
Joint Strike CrossFit 