Author page: KMC

CrossFit WOD, November 17, 2018

Saturday, November 17th Push Press (3-3-3-3-3) Begin each rep from a strong, stable rack position and hold overhead for 2 seconds before lowering. Work up to a heavy triple for the day. Metcon Metcon (5 Rounds for reps) Every 5 Minutes for 5...

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CrossFit WOD, November 16, 2018

Friday, November 16th Weightlifting Back Squat (5-5-5) Front Squat (5) Heavier than week 3 Back Squat (3-3-3) Front Squat (3) Heavier than week 3 Metcon Metcon (Time) 50-40-30-20-10 Double-Unders 10-8-6-4-2 Single-Arm Dumbbell Thrusters (each...

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CrossFit WOD, November 15, 2018

Thursday, November 15 Metcon Metcon (4 Rounds for reps) Every 2 minutes, for 5 sets: -45 meter empty sled push (down, back, down) -6 burpee box jump overs 24/20 -8 Russian KB swings (heavy) Rest 3 minutes before B Metcon (3 Rounds for reps) 3...

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CrossFit WOD, November 14, 2018

Wednesday, November 14th Weightlifting Metcon (5 Rounds for reps) A) On the Minute, for 25 minutes (5 sets): 1) 10/7 Calorie Bike 2) 8 Single-Arm Overhead Reverse Dumbbell Lunges each leg  3) 4-8 Strict tempo Ring Dips or Push-Ups  4)...

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CrossFit WOD, November 13, 2018

Tuesday, November 13 Weightlifting Snatch Lift-Off + Pause (knee) Snatch (Weight) Every 2 minutes, for 18 minutes (9 sets) Perform a Snatch Lift-Off, holding the bar just above the knee for 2 seconds before returning it to the floor. Perform...

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CrossFit WOD, November 12, 2018

Monday, November 12th Metcon Metcon (5 Rounds for reps) 5 sets of: 2 minute AMRAP 12 Calorie Row 12 Wallball Jump Thrusters (20/14 ~ perform a thruster using a WB, finish by jumping off of the ground) rest 2 minutes Metcon (5 Rounds for reps) 2...

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CrossFit WOD, November 9, 2018

Friday, November 9th Weightlifting Box squat (3-3-3-3-3) A) Tempo Box Squat 41X2 In 15 minutes, work up to a heavy 3 rep set of Box Squats at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top)...

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