WOD BLOG

CrossFit Central Downtown - CrossFit DowntownSquats Week 3 (3x8)3x8 70% 1x3 85% 2 min roundsMetcon (Time)For Time 21 - 15 - 9 Dual Kettlebell Clean or Dumbbell Clean (54 | 50) | 35 Ring Dips 800 Meter Run 15 -…

Strength + Conditioning

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CrossFit Central Downtown - CrossFit DowntownSquat Clean (6x3)90% Perform three singles. 2 minute roundMetcon (Time)5 Rounds 10 Curtis P's 115 | 75 10 Burpees Over Bar * Curtis P's Power Clean - Front Rack Lunge Right Leg then Left Leg…

Skill + Metcon

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CrossFit Central Downtown - CrossFit DowntownWarm-up (No Measure)med ball delightMetcon (Time)chipper 4 squat s 145 30 mu

throwdown

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CrossFit Central Downtown - CrossFit DowntownMetcon (Time)Team of 2 10 Tire Flips 5 Ropes Climbs 8 Tire Flips 4 Ropes Climbs 6 Tire Flips 3 Rope Climbs 4 Tire Flips 2 Rope Climbs 2 Tire Flips 1 Rope Climbs Then…

Freaky Friday

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CrossFit Central Downtown - CrossFit DowntownSnatch + Over Head Squat (6x3)1 Power Snatch 2 Over Head Squats 1+3 = 1 Rep Every 2 minutesSkill then loadMetcon (Time)5 Rounds 9 Snatch grip Deadlifts 95 | 65 7 Power Snatch 5 Over…

Skill to pay the Bills

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CrossFit Central Downtown - CrossFit DowntownMetcon (Time)50 Box Jumps 24 | 20 50 American Swings 54 | 35 50 Push Ups 50 American Swings 54 | 35 50 Box Jumps 24 | 20Cash Out (1 x 50 )50 Toe to…

Metcon Happiness

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CrossFit Central Downtown - CrossFit DowntownClean Complex (6x3)Hang Power Clean Hang Squat Clean HPC + HSC = 1 rep 85% of maxMetcon (Time)5 Rounds 400 Meter Run 20 Pull ups (unbroken) *goal unbroken or lease sets as possibleCAsh Out (1x22)Day…

Skill + Metcon

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CrossFit Central Downtown - CrossFit DowntownClean Complex (6x3)Hang Power Clean Hang Squat Clean HPC + HSC = 1 rep 85% of maxMetcon (Time)5 Rounds 400 Meter Run 20 Pull ups (unbroken) *goal unbroken or lease sets as possible

Skill + Metcon

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CrossFit Central Downtown - CrossFit DowntownSquat Cycle Week 2 (4x8)4x8 65% 1x3 80% 2 minutes a setMetcon (Time)5 Rounds 20 Wall Balls 20 | 14 40 yard Shuttle 3x | Down 20 yards back 3x 50 Double Unders

Squat + Metcon

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CrossFit Central Downtown - Performance TrainingWarm-up (No Measure)Sensory: Single Leg Hamstrings Abs Warm up: 3 Rounds 8 box jumps 8 slamsSquats and BenchA) Squats 3x15 B) Bench 3x15 C) 3 Rounds Biceps rows step ups

Phase 1 Week 1

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