Category: WOD

12/12/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Deadlifts

Active Samson

Squats to Medicine Ball

Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Power Snatch (12ish min to find a heavy set of 5 )

reps will be touch and go

Metcon (Time)

3 Rounds:

10 Power Snatches 115/78

20 Box Jump Overs 24/20

30 Wallballs 20/14

12/11/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

50 AbMat Sit-ups

40/30 Calorie Assault Bike

30 Chest to Bar Pull-ups

20 Power Cleans 135/93*

*power cleans must be singles today, no touch and go reps will be allowed

RX 15 min AMRAP:

50 AbMat Sit-ups

40/30 Calorie Bike or Row(coaches choice)

30 Pull-ups

20 Power Cleans 95/63*

12/10/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Quad Stretch

Right Arm Farmers Carry

Active Samson

Left Arm Farmers Carry

Active Spidermans

Right Side Kettlebell Deadlift

Slow Air Squats

Left Side Kettlebell Deadlift

Push-up to Down Dog

Kettlebell Goblet Squats

(Using 1 Light Kettlebell)

Back Squat (5-5-5)

take some warmup sets and either build to a heavy 5 over the 3 sets, or stay at a challenging weight for all 3 sets.

Metcon (Time)

21-15-9:

Kettlebell Swings (70/53)

Burpees

RX+ alt. DB Snatch 70/50