Category: WOD

09/24/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Quad Stretch

Knuckle Drags

Active Samson

Active Spidermans

Slow Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

:30 Seconds Each

Front Rack Stretch

Wrist Stretch

Ankle Stretch each leg

Front Squat (5-5-5 build or use same weight across)

Metcon (Time)

For Time:

1,000 Meter Run

40 Pull-ups

30 Front Squats 135/93(95/63)

20 Barbell Facing Burpees
think about using a weight that you could perform 20+ reps unbroken when fresh for the front squats

09/24/2018

By

Honey Badger Gym – Extra Guac

Metcon (No Measure)

Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (74-77-80%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (84-86-88%)

Minutes 12-13-14: 1 Squat Snatch (84-86-88%)

Snatch Tempo Pull

6×1 (77-80-83-86-86-86)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat

3×9 (70-74-78%)

09/22/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3:

2 Rounds (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Cleans

100 Barbell Facing Burpees

Round 1: (135/95)

Round 2: (115/80)

*Teams of two guys and one girl will complete 90 calories on the rower, while teams of two girls and one guy will complete 80 calories on the rower. For teams of two athletes, complete the following:

60/45 Calorie Row

60 Box Jump Overs

60 Power Cleans

60 Barbell Facing Burpees

RX+ will be reserved for teams of 3, and RX for teams of 2 if weights and movements are done as prescribed.

09/21/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Quad Pulls Down and Back

PVC Pass Throughs x30sec

Samson Stretch Down and Back

Slow Air Squats x30sec

Spiderman Crawls Down and Back

PVC Pass Throughs x30sec

Push-up to Down Dog x30sec

Slow PVC Overhead Squats x30sec

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

(then snatch prep coaches choice)

Snatch (10 min to establish a heavy single for the day)

1 miss will be allowed. Power Snatch is acceptable, but full is our preferred goal.

Metcon (Time)

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

*95/63
If needed, set up 2 barbells or strip weight for lighter load on OHS. A good position is more important than load.