Category: WOD

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

8 Rounds:

40 Seconds DB Cleans 50s/35s

20 Seconds Rest

40 Seconds Bike Calories

20 Seconds Rest

Score is lowest rep total of the 8 rounds

05/08/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Alternating Groin Stretch

Slow Air Squats

Knuckle Drags*

Russian Kettlebell Swings

Active Samson

Kettlebell Goblet Squats

Kettlebell Strict Press (Right Arm)

Kettlebell Strict Press (Left Arm)

Warmup performed with one light kettlebell

*From a standing position with one leg stagger slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Stiff Legged Deadlifts

5 Front Squats

Metcon (Time)

21-15-9:

Front Squats 135/93

Kettlebell Swings 70/53

400 Meter Run

05/07/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Mountain Climbers

Moderate Row

Push-up Shoulder Taps

Faster Row

Push-up to Down Dog

1 min Chest Stretch

1 min Childs Pose

Lead Foot (3 Rounds for reps)

4 min AMRAP:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups*

rest 4 minutes

4 min AMRAP:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

4 min AMRAP:

15/9 Calorie Row

15 Burpees

15 Pull-ups

*RX will do pull-ups in the 1st and 3rd round

05/06/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

20 Seconds Each:

Active Spidermans

Push-up to Down Dog

Active Samson

Straight Legged Inchworms

Air Squats with Arms Overhead

30 Seconds Each:

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Pass Throughs (More Narrow)

PVC Snatch Warmup:

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Barbell Snatch Warmup:

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Power Snatch (12ish min to establsih a heavy single for the day)

Going heavy is fun, but let your focus be on perfect movements in each lift. The better we move at lighter weights going up, the better positions we’ll find when it gets heavy.

ONE MISS will be allowed today. A perfect miss is when the lift is stood up from a squat 😉

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Crossfit Benchmark, extra 2lbs isn’t needed.