Workout Of The Day

wod

CrossFit 1490 – CrossFit

View Public Whiteboard

Metcon (2 Rounds for time)

“Did my Time”

2 Rounds

-21/15 Calorie Row

-21 Overhead Squats (75/55)

-21 Toes to Bar

-Rest 5 MInutes-

For Time:

-42/34 Calorie Row

-42 Overhead Squats (75/55)

-42 Toes to Bar

wod

CrossFit 1490 – CrossFit

View Public Whiteboard

Power Clean

1 Clean Pull + 1 Clean High Pull + 1 Power Clean x 5 sets

* Build to 90%+ 1RM power clean.

Split Jerk

-1 Push Press + 2 Push Jerk + 3 Split Jerk

x 2 sets

-1 Push Press + 1 Push Jerk + 1 Split Jerk

x 2 sets

**rest 60-90 seconds between**

Split Jerk

1 Push Jerk + 1 Split Jerk x 3 sets

* Work up to 90-95% 1RM Push Jerk

**Rest as needed**

wod

CrossFit 1490 – CrossFit

View Public Whiteboard

Metcon (2 Rounds for time)

2 Sets

-2 Rounds of DT

-1 Round of Heavy DT

-2 Rounds of DT

**Rest 1:1 b/t sets**

DT =

12 deadlifts (155/105),

9 hang power cleans (155/105),

6 push jerks (155/105)

Heavy DT =

12 deadlifts (205/155),

9 hang power cleans (205/155),

6 push jerks (205/155)

wod

Announcements

Stiff, sore, or just lazy? Come to Supple Sunday!! Improve your form, loosen up and start the week off right!! Its every Sunday at 9 am!!

CrossFit 1490 – CrossFit

View Public Whiteboard

Metcon (No Measure)

Supple Sunday!

wod

Announcements

Stiff, sore, or just lazy? Come to Supple Sunday!! Improve your form, loosen up and start the week off right!! Its every Sunday at 9 am!!

CrossFit 1490 – CrossFit

View Public Whiteboard

Metcon (Time)

50-40-30-20-10

-Calorie Row

-GHD Sit Ups

**Time Cap 17 min**

Metcon (Time)

2 Sets (Partner)

2 Rounds

-3 Rope Climbs

-20 Strict Handstand Push Ups

-12 Clean and Jerks (185/135)

**rest 4 min**

wod

Announcements

Stiff, sore, or just lazy? Come to Supple Sunday!! Improve your form, loosen up and start the week off right!! Its every Sunday at 9 am!!

CrossFit 1490 – CrossFit

View Public Whiteboard

wod

Announcements

Stiff, sore, or just lazy? Come to Supple Sunday!! Improve your form, loosen up and start the week off right!! Its every Sunday at 9 am!!

CrossFit 1490 – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

“A Summer Song”

2 Sets:

AMRAP 3 Minutes

-15/12 Calorie Echo Bike

-Max Power Cleans (185/125)(135/95)

**Rest 2 Minutes**

AMRAP 3 Minutes

-20/16 Calorie Row

-Max Front Squats (185/125)(135/95)

**Rest 2 Minutes**

-25/20 Calorie Echo Bike

-Max Back Rack Lunges (185/125)(135/95)

**Rest 2 Minutes**

wod

CrossFit 1490 – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Clean Primer

Muscle Clean + Tall Cleans + Pause Split Jerk (pause in split) + Press in Split:

– 3 sets x (3+3+3+3). Keep it LIGHT and work technique.

**Rest 60 secs between sets**

Clean and Jerk

Clean Pull + Pause Power Clean (pause in receive for 2 seconds) + Clean + Pause Push Jerk:

– 4 sets x (1+1+1+1) Build to 70-80% of 1RM Clean and jerk.

**Rest 60-90 secs between sets**

Clean and Jerk

Clean & Jerk for load:

– Build to a heavy single in 6-8 working sets

**Rest 60 seconds between sets**

**Work up to a heavy single. Go off of how the body feels and don’t push it**

Get Your Sweat On