Workout Of The Day

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CrossFit 1490 – CrossFit

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Front Squat

Stamina Squats

On the 1:30 x 7 Sets:

-2 Front Squat

-4 Back Squats

Barbell Loaded at 67% 1RM Front Squat

Metcon (AMRAP – Rounds and Reps)

Gymnastic Conditioning

AMRAP 6:

-6 Double Dumbbell Box Step Overs (24″/20″)

-6 Chest 2 Bar Pull ups

Dumbbells: 50’s/35’s

wod

CrossFit 1490 – CrossFit

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Power Clean

on the 1:30 x 5 perform

-1 Pausing Hang Power Clean

-1 High Hang Power Clean

-1 Full Power Clean

Sets 1-2- 50-60% 1RM

Sets 3-5 Build to a heavy set

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Announcements

We have been open a few weeks now and its so great to see most of you back at it!! A few things guys…..
-Please reserve your spot for class everyday
-Wash your hands upon entering the building as well as before you leave.
-Please wipe down the floor and/or the equipment you use.

Thanks again and don’t forget about the Pull Up challenge this month !!

CrossFit 1490 – CrossFit

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Front Rack Lunge

on the 1:30 perform

-6 alternating front rack lunges

Metcon (Time)

4 Rounds of

-400m Run

-15 GHD sit ups

-15 Pull Ups

wod

Announcements

We have been open a few weeks now and its so great to see most of you back at it!! A few things guys…..
-Please reserve your spot for class everyday
-Wash your hands upon entering the building as well as before you leave.
-Please wipe down the floor and/or the equipment you use.

Thanks again and don’t forget about the Pull Up challenge this month !!

CrossFit 1490 – CrossFit

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Bent Over Row

EMOM10

-3 Bent over rows

build every round to a heavy set

Turkish Get Up

on the 2:00 x 6

-perform 4 KB turkish get ups per side

()

wod

Announcements

We have been open a few weeks now and its so great to see most of you back at it!! A few things guys…..
-Please reserve your spot for class everyday
-Wash your hands upon entering the building as well as before you leave.
-Please wipe down the floor and/or the equipment you use.

Thanks again and don’t forget about the Pull Up challenge this month !!

CrossFit 1490 – CrossFit

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Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the 1:30 x 7:

-1 Set of Strict Handstand Push-ups
Lock in a number you can hold every round

Metcon (No Measure)

Aerobic Threshold Intervals

On the 0: 30/25 Calorie Row

On the 3: 25/20 Calorie Row

On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row

On the 10: 25/20 Calorie Row

On the 12: 20/15 Calorie Row

wod

CrossFit 1490 – CrossFit

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Metcon (Time)

“AK-117”

4 Rounds for time

-2 Rope Climbs

-Cal SKI (19/15)

-8 Strict Presses (115/75#)

wod

CrossFit 1490 – CrossFit

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Box Squats

Squat to hip crease or a slightly below, pause and stand back up.
On the Minute x 10:

2 Box Squats

All Sets at 55% 1RM Back Squat

Box Height 3″ Below Parallel

Clean and Jerk

Clean and Jerk Complex

On the 1:30 x 6 Sets:

-1 Hang Squat Clean

-1 Squat Clean

-1 Split Jerk

Set 1: 64% of 1RM Clean and Jerk

Set 2: 68% of 1RM Clean and Jerk

Set 3: 72% of 1RM Clean and Jerk

Set 4: 68% of 1RM Clean and Jerk

Set 5: 70% of 1RM Clean and Jerk

Set 6: 74% of 1RM Clean and Jerk

()

Metcon (Time)

**At HOME WOD**

“Den”

10-9-8-7-6-5-4-3-2-1:

-Double Dumbbell Clusters

-200 Meter Run

*cluster = squat clean+thruster*

wod

CrossFit 1490 – CrossFit

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Deadlift

on the 2:00 x 5

-3 Deadlifts

Metcon (AMRAP – Rounds and Reps)

6 Min Amrap

-3 Deadlifts (225/155#)

-10 T2B

**Rest 3 Min**

6 Min Amrap

-3 Deadlifts (315/225#)

-10 GHD sit ups

wod

CrossFit 1490 – CrossFit

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Heldrum (Time)

“Heldum”

For Time:

-400 Meter Run

-21 Chest to Bar Pull-ups

-9 Bar-Facing Burpees

-400 Meter Run

-18 Chest to Bar Pull-ups

-9 Bar-Facing Burpees

-400 Meter Run

-15 Chest to Bar Pull-ups

-9 Bar-Facing Burpees

-400 Meter Run

-12 Chest to Bar Pull-ups

-9 Bar-Facing Burpees

-400 Meter Run

-9 Chest to Bar Pull-ups

-9 Bar-Facing Burpees

Get Your Sweat On