CROSSFIT O-TOWN WOD BLOG

July 7, 2020

Note: Hero WOD Wednesdays continues. 

Warmup 

2 Rounds Slowly:

20 Deadlift with stick

20 Leg Swings

20 Power Clean with stick

20 Passthroughs with stick

10 Pushups

10 Burpees

Strength - Deadlift

2 Warmup Sets (12,10) Deadlift

5 Working Sets (5,5,5,5,5) Deadlift

Metcon - Klepto

4 RFT:

27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145#/100#)

July 6, 2020

Warmup

2 rounds slowly:

50 Jumping Jacks

40 Double Unders

30 Air Squats

20 Snatch with dowel or light KB/DB

10 Pushups

Strength - Snatch

2 Warmup Sets (10,8) Squat Snatch (BB/KB/DB)

5 Sets (5,5,5,5,5) Squat Snatch (Reset from floor every rep)

Metcon - Helen

3 rounds for time of:


Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

July 5, 2020

Programming Notes: This is a 5 x 5 week. Metcons this week will be classics.

Warmup

20 Arm Circles

20 Glute Bridges

20 Pushups

20 Front Squat with Stick

20 Situps

20 Leg Swings

20 Air Squats

Strength

3 Warmup Sets (10,8,8) Front Squat (BB/KB/DB)

5 Working Sets (5,5,5,5,5) Front Squat (BB/KB/DB)

Metcon - Nancy

5 RFT:

Run 400m

15 OHS (95/65 #) 

Scale OHS with Front Squats.