Workout Of The Day

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CrossFit 1490 – CrossFit

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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%

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CrossFit 1490 – CrossFit

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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

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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

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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.

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CrossFit 1490 – CrossFit

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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

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CrossFit 1490 – CrossFit

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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

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CrossFit 1490 – CrossFit

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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

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CrossFit 1490 – CrossFit

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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

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Metcon (Time)

4 Rounds for Time

-500m Row

-10 Burpees

-12 Wall Balls (20/14#)

-25 V-Ups

Get Your Sweat On