Workout Of The Day
wod
CrossFit 1490 – CrossFit
Pull Up Strength Work
10×3 Eccentric Pull Ups (3-5 second decent/negative) , Jump to the top of the bar so chin sits above bar
*Focus on straight line movement and control. Looking for smooth control, not speed*
-then-
5×10 Assisted Barbell Pull Up
*Light weight, focus on straight line motion
*Place weight on lap with feet on box.
Squat Clean
3 Rounds (All Singles)
-4 Squat Cleans (55-65%)
-3 Squat Cleans (65-75%)
-2 Squat Cleans (75-85%)
– rest 2minutes between sets –
wod
CrossFit 1490 – CrossFit
Metcon (Time)
“Drogon”
3 rounds
-100 DU
-25 T2B
**Rest 1:1**
3 Rounds
-50 DU
-6 BMU
wod
CrossFit 1490 – CrossFit
Shoulder Press
Lets work up to a heavy 3 in 7 working sets
**rest 1-2 min between sets**
Metcon (Time)
3 Rounds for time
-35 CAL Row
-30 GHD sit ups
-35 Deficit Push ups (hands on 45/25# plate, chest touches ground)
wod
CrossFit 1490 – CrossFit
Metcon (Time)
Gymnastics Cycling
For Time
4 Unbroken Sets of
-5 C2B Pull Ups
-4 T2B
-3 BMU
*Scale- just break in between movements*
Metcon (AMRAP – Reps)
Gymnastics Stamina
on the 2:00x 5
-9 Bar facing burpees
-30 DU
-Max HSPU with time remaining
wod
Announcements
I have added an order sheet for new shirts on the desk. It will be a different quality shirt for the males. The females will be a crop top style. Thanks for all your support!
CrossFit 1490 – CrossFit
Snatch
Olympic Heavy
on the 2:00x 5
-1 Power Snatch
-1 Overhead Squat
-1 Squat Snatch
Sets 1-2 65-70%
Sets 3-5 Build to a heavy 3
Metcon (Time)
“Brown Bear, Brown Bear”
15-12-9
-BMU
-Squat Snatch (135/95#)
**Run 400m after each round while bear hugging a 20/14# med ball**
wod
Announcements
I have added an order sheet for new shirts on the desk. It will be a different quality shirt for the males. The females will be a crop top style. Thanks for all your support!
CrossFit 1490 – CrossFit
Metcon (Time)
Bench and Beers
3 Rounds for time
-15 Bench presses (135/95#)
-15 Double Hammer Curls (35/25#)
Metcon (Time)
2 Rounds for time
-100 DU
-30 Alternating DB Snatches (50/35#)
wod
Announcements
I have added an order sheet for new shirts on the desk. It will be a different quality shirt for the males. The females will be a crop top style. Thanks for all your support!
CrossFit 1490 – CrossFit
Metcon (Time)
“Litter Box”
3 Rounds
-3 Burpee Box jumps (24/20″)
-6 Double DB squats (50/35#)
-9 Deadlifts (155/105#)
50/35 Cal Row
3 Rounds
-3 Burpee Box Jumps
-6 Double DB Squats
-9 Deadlifts
50/35 Cal Row
3 Rounds
-3 Burpee Box Jumps
-6 Double DB Squats
-9 Deadlifts
wod
CrossFit 1490 – CrossFit
Metcon (Time)
Fibonacci Fran
1-1-2-3-5-8-13-21
-Thrusters (95/65#)
-Pull Ups