Tags » CrossFit Kids

Hi Sugar

Filthy Fifty
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45# 8 more words

WOD

Damage is done

Weightlifting
Every 2 Minutes for 12 Minutes:
Hang Snatch (above knee)
1 Rep @ 90%+
Heavier than last week.

Metcon
3 Rounds:
15 HSPU
21 DB Snatch 55/35lbs
Row 500m

WOD

Lurong for Life

Gymnastics
3x30s Hollow Holds
3x30s Super Man Holds
3×10 Ring Swings
3x20s Ring Support Holds
3x30s Handstand Hold Facing Wall
3×10 Tuck-up Handstand

Rest 30 seconds between sets… 15 more words

WOD

Not as young as I used to be!

Weightlifting
Back Squat (4-4-4-4)
@90%

Metcon
3 Rounds:
6 Deadlifts 275/185lbs
1 Legless Rope Climbs
20 Sit Ups

WOD

2 Weeks

Weightlifting
Deadlift (2-2-2-2)
Focus on tight core with hip hinge.

Metcon
For Time:
40 Wallballs 20/14lbs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups… 8 more words

WOD

Aaaand now to drill!

Weightlifting
1 Rep every :90 for 12:00:
Shoulder Press
AHAP

Metcon
AMRAP 20 Minutes:
5 Squat Snatch 105/75lbs
10 Box Jump Overs 24/20″
15/10 Calorie Row

WOD

Home bound

Weightlifting
Every 2 Minutes for 12 Minutes:
Hang Clean (above knee)
2 Reps @ 85%+. Jerk the last rep.

Metcon
Run 300m x 4
Rest 5:00

WOD