CrossFit WOD, 3-16-19

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
Coach’s choice

Metcon

Teams of 2

0 – 3 minutes: Metcon 1 / Athlete 1

3 – 6 minutes: Metcon 1 / Athlete 2

6 – 9 minutes: Metcon 2 / Athlete 1

9 – 12 minutes: Metcon 2 / Athlete 2

12 – 15 minutes: rest and weight change

15 – 27 minutes: Metcon 3 / Athletes 1 & 2 (DU: same time 150 each / all cals and reps shared)

1) A1: Metcon (AMRAP – Reps)

AMRAP, 3 minutes

-125 double unders

-Max thrusters, 95/65

1) A2: Metcon (AMRAP – Reps)

AMRAP, 3 minutes

-125 double unders

-Max thrusters, 95/65

2) A1: Metcon (AMRAP – Reps)

AMRAP, 3 minutes

-30/24 calorie Assault bike

-Max thrusters, 95/65

2) A2: Metcon (AMRAP – Reps)

AMRAP, 3 minutes

-30/24 calorie Assault bike

-Max thrusters, 95/65

3)1&2: Metcon (AMRAP – Reps)

AMRAP, 12 minutes

-150 double unders

-20 thrusters, 135/95

-60/48 calorie Assault bike

-20 thrusters, 135/95
Score =

DU = 150

40 thrusters

60/48 cals

Reps per round:

M: 250

F: 238

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (7 Rounds for weight)

7 rounds each for load:

40′ unbroken yoke carry
Must go up every round. No plates smaller than 5#’s

Yoke weighs 115

ROM WOD (No Measure)

ROM WOD

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