FORT COLLINS CROSSFIT
  • Home
  • Services
    • Fitness Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News

workout of the day
[WOD]

wednesday

1/12/2021

0 Comments

 
Picture

Warm-up

​-GENERAL WARM-UP-

AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes (belly tight!)
10 Single Plate Press (:01 Pause OH)

*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!

-QUICK OHS DRILL-

2 SETS w/ Empty Barbell...
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back...Squat to ¼ or ½ Depth and Stand Strong)

Strength

​3x5
Overhead Squat (Moderate-Heavy)*

*Same weight across for all sets.

(Score is Weight)

Metcon

​FOR TIME
20-16-12*
Alt. DB Squat Snatch (50/35)|(35/20)
Up-Downs Over DB

(Score is Time)
0 Comments



Leave a Reply.

    Author

    Coach Erin

    RSS Feed

Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

[ Join our Team ]

Our philosophy

Fort Collins CrossFit provides a positive and challenging environment that promotes health, fitness, well-being, and community. Personal improvement is constantly pursued through proper coaching, strong programming, building of relationships, and striving for excellence in everything we do. 

crossfit classes

M-F: 5:00am,  6:00am,  7:00am,  9:15 am,
​12:15pm,  5:00 pm
Sat: 8:00 am, 9:00am    Sun: Closed 

Contact Us

request more info

Submit
  • Home
  • Services
    • Fitness Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News