Newberg Crossfit

workout
of the day

Welcome to newberg crosfit Workout of the day

Wednesday, January 23rd

Class WODS

Warm Up

10 minute warm up
min 1: bike/row
min 2: 1 minute plank

Notes:

MetCon

Team of 3
150 DU's
150 cal row
150 DU's
150 cal bike
150 DU's
150 burpees
150 DU's

Score is time OR
CAP + additional reps remaining

Notes:

Olympic Lifting

Warm Up

OLY WU

Row 800m
Then with a PVC:
20 x Dip and Drives (from P.P.)
20 x Scarecrows
20 x Muscle Snatches
20 x Snatch Lands (watch footing)
20 x Snatch Drops
10 x Hang Power Snatches
10 x Hang Squat Snatches

Notes:

Olympic Lifting

A) Snatch
3 x 70%
2x3 75%
3 x 80%
3x 83%

B) Clean and Jerk
3 x 65%
3 x 70%
2x3 75%
3 x 80%

C) Front Squat
5 x 65%
2x4 70%
2x4 80%

D)* GHD Sit-ups
3x15

Notes:

Get a CrossFit Fitness Coach

We will help with with nutrition guides

STAY CONNECTED

VIEW SCHEDULE