Workout Of The Day
wod
CrossFit 1490 – CrossFit
wod
CrossFit 1490 – CrossFit
Metcon (Time)
“Whoop there it is”
For Time
-104 Wall Ball Shots (20/14 lb)
-52 Chest to bar Pull-Ups
wod
CrossFit 1490 – CrossFit
Metcon (Time)
3 rounds
-30/22 Calorie Row
-30 Dumbbell Bench (50s/35s)
**Rest 3:00**
3 rounds
-30 GHD Sit Ups
-100 Double Unders
Snatch Pull
Snatch Pulls:
– 3 sets x 4 reps @ 100% 1 RM Snatch
**Rest 2 minutes between sets**
Power Snatch
Power Snatch:
– 3 x 10 Power Snatch (Unbroken)
**Rest 90 seconds between sets**
wod
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Bombay”
Teams of 2 (1:1)
30 Minute Amrap
-20/16 Calorie Row
-20 Push Ups
-20 Hang Cleans (115/80)
-Partner 1 does a round, then partner 2 does a round-
wod
CrossFit 1490 – CrossFit
Muscle Clean
High Hang Muscle Clean + Jerk Balance:
– 3 sets of (3+3)
**Rest 60-90 seconds between sets**
Light weight…
Clean and Jerk
Power Clean + Jerk:
-2 sets @ 70-75% 1RM Clean
-3 sets @75-80% 1RM Clean
**Rest 60 seconds between sets**
Deadlift
Deadlift
5×1 @80-100% 1RM Deadlift
Build to a heavy single
wod
CrossFit 1490 – CrossFit
Metcon (No Measure)
Bodybuilding
15-12-10-8
-Double DB Shoulder Presses
-Ring Dips
15-12-10-8
-Double DB Arnold Press
-Double DB Bent over row
Bicep circuit:
4 sets
12 barbell curls
12 alt curls each arm
Tricep circuit:
4 sets
-:20 seconds max effort banded tricep extensions
-12 Double DB squeeze presses
-12 Double DB skull crushers
wod
Announcements
Update: We will have class Saturday at 9 but there will be no open gym Sat 10-12 since we will be hosting a Olympic Lifting clinic. It should be very educational and fun!!
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
3, 3, 6, 6, 9, 9..
-Strict Chin Ups
-Shoulder Presses (75/55)
Metcon (AMRAP – Rounds and Reps)
Amrap 9 Minutes
-18 Hang Cleans (95/65#)
-15 GHD sit ups
-12 HSPU
wod
Announcements
Update: We will have class Saturday at 9 but there will be no open gym Sat 10-12 since we will be hosting a Olympic Lifting clinic. It should be very educational and fun!!
CrossFit 1490 – CrossFit
Bent Over Row
5 sets of 5 reps
-build to a heavy 5
Back Squat
Back Squat:
10 sets x 2 reps @90% 1RM Back Squat
**Rest 60-90 secs between sets**
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
-15/12 calorie ski
-15 push ups
wod
Announcements
Attention: all those who are interested in the Weightlifting Clinic on the 20th must register by Friday. If we fail to have enough sign ups they will cancel on us.
CrossFit 1490 – CrossFit
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes