WOD – Page 123 – CrossFit Garage

Monday, February 21

February 19, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 200m row 8 Up-Down DB DL 4/4 Single DB Push Press PVC External Rotation Stretch Review Strict Press, Into.. 1×5 w/ Light Load 1×3 w/ Light-Moderate Load 1×2 w/ Moderate Load Weightlifting Shoulder Press (3×1) 1+ reps on final set Metcon AMRAP 1k Box Devils...

Sunday, February 20

February 18, 2022SiteplicityWOD0

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 200m Jog 10 Step Ups 10 Scap Push-Ups 5 Push-Up to Pike Weightlifting Double DB Bent Over Row (4×8) Double DB Bent Over Row 4×8 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 18 20 Goblet Lunges 200m Single Arm Farmers Carry 10/10...

Max Swolehouser (Re-test)

February 18, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Max Swolehouser (AMRAP – Reps) Max Bench Press Reps Until 100 Echo Cals Max Bench Press (135/85) Rotate every break in reps: 20/16 Echo Cals** 400m Run** Rx+ 155/105 **Must complete in 3:30, 5 burpee pull-ups when >3:30

Saturday, February 19

February 17, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 20 Jumping Jacks 3 Inchworm-to-Pushup 10 Cossack Squats 6 Muscle Clean (empty bar) Metcon Team Warpath (Time) 800m Run 10 Rounds of ‘The Chief’ 400m Run 8 Rounds of ‘The Chief’ 200m Run 4 Rounds of ‘The Chief’ *’The Chief’ = 3 Power Cleans, 6 Push-ups,...

Friday, February 18

February 16, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 10/8 Cal Row 10 Superman PVC Pass Throughs 10 DB Strict Press (Hold DB with both hands on the head of DB) 10 Tuck Ups T2B Progression: 8 Small, Tight Kip Swings 8 Bigger Kip Swings 8 Kipping Knee Raises 6 Toes to Something 5...

Thursday, February 17

February 15, 2022SiteplicityWOD0

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 400m run Into.. 3 RDS 5/5 Single Arm KB Deadlift 8/8 Side Plank Hip Taps 10 Air Squat Skill/Strength EMOM X 16 EMOM X 16 Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :30...

Wednesday, February 16

February 14, 2022SiteplicityWOD0

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 6 8/6 Cal Bike 10 Cossack Squats 10 PVC Pass Throughs 10 PVC Overhead Squats Weightlifting DBL DB Snatch (5×4) E2MOM X 5 4 DBL DB Snatch Metcon “Remote Charley Horse” (AMRAP – Rounds and Reps) AMRAP X 12 12 Up-Downs 12 Jump Squats...

Tuesday, February 15

February 13, 2022SiteplicityWOD0

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) EMOM X 9 Minute 1: 20 Jumping Jacks + 8 Straight Leg DL Minute 2: 10 Kip Swings + 10 Bent Over Rows Minute 3: 10 Up-Downs Weightlifting DB Deadlift (3×6) DB Deadlift 3×6 (Add 2 sec. tempo if cannot increase weight) Metcon Metcon (Time) 4...

Monday, February 14

February 12, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 10 Banded Pull Aparts 10 PVC Pass Throughs 20 Plank Shoulder Taps 5/5 Single DB Strict Press (Light DB) Review Strict Press, Into.. 1×6 w/ Empty Bar (1 sec. Pause Overhead) 1×5 w/ Light Load 1×3 w/ Light-Moderate Load Weightlifting Shoulder Press (3×3*) *3+ on...

Sunday, February 13

February 11, 2022SiteplicityWOD0

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 1:00/Side Banded Front Rack Stretch Into.. 3 RDS 15/12 Cal Row 10 Jump Squats 16 Plank Shoulder Taps Weightlifting 1 DB Power Clean + 2 DB Hang Power Clean EMOM X 10 1 DB Power Clean + 2 DB Hang Power Clean Metcon “Remote Kamikaze” (AMRAP...

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