Workout Of The Day
wod
CrossFit 1490 – CrossFit
Power Clean (7×3)
Power Clean Technique/DUBS
On the 1:45 x 7 Sets
30 DU
3 Position Clean:
-1 High Hang Clean
-1 Hang Power Clean
-1 Power Clean
Start at 50%-finish around 75%
()
wod
CrossFit 1490 – CrossFit
Back Squat (6×2)
On the 1:30x 6 sets
-1 Pausing Back squat
-1 Back Squat
Sets 1+2- 65%
Sets 3+4- 70%
Sets 5+6- 75%
Step Aerobics (Time)
3 RFT
-Cal Bike (30/24)
-20 Single DB Box Step Ups (50/35#)
-10 Squat Cleans (135/95#)
wod
CrossFit 1490 – CrossFit
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Wod
CrossFit 1490 – CrossFit
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
wod
CrossFit 1490 – CrossFit
Metcon (No Measure)
Odd-Object Conditioning
3 Rounds, resting 1 Min between:
-24/18 Cal Ski ERG
-8 Front Squats (155/105#)
-12 DB Hang Clean and Jerks (you choose load)
-100′ Farmers walk (single KB)
-60 DU
wod
CrossFit 1490 – CrossFit
Push Press (6×2)
On the 1:30. Take the barbell from the rack. Lets focus on position and perfecting the timing of the dip and press overhead
Metcon (Time)
“Terminator”
5 Rounds for time of
-5 BW Bench Presses
-5 BW Power Cleans
wod
CrossFit 1490 – CrossFit
Back Squat
EMOM6
Min 1- 6 Reps@ 50%
Min 2- 5 Reps@ 60%
Min 3- 4 Reps@70%
Min 4- 3 Reps@80%
Min 5- 2 Rep@85%
Min 6- 1 Rep@90% *score this weight*
Crash (Time)
“Crash”
10-20-30
-DB Snatches (50/35#)
-T2B
-Push Ups
wod
CrossFit 1490 – CrossFit
Deadlift (5×5)
These are going to be deficit deadlifts. Stand on top of a plate (either a 25 or 45#)
Metcon (Time)
“Tippy Toes”
For Time
-200m Run, 21 C2B Pull Ups, 21 Burpees
-200m Run, 21 Cal Row
-200m Run, 15 C2B Pull ups, 15 Burpees
-200m Run, 15 Cal Row
-200m Run, 9 C2B Pull Ups, 9 Burpees
-200m Run, 9 Cal Row
wod
CrossFit 1490 – CrossFit
Metcon (Time)
4 Rounds for Time
-500m Row
-10 Burpees
-12 Wall Balls (20/14#)
-25 V-Ups