Workout Of The Day

CrossFit Magnolia – CrossFit

No Touch Deadlift (3×10, same weight all 3 rounds)

Stand on 45# plate

Start at top

Lower til bar is mid-shin

Don’t touch plates to floor

Metcon (Time)

30 box jumps (24/20)

30 pull-ups

30 pistols (alternating)

30 dips

30 pistols

30 pull-ups

30 box jumps

20:00 cutoff

CrossFit Magnolia – CrossFit

Paused Front Squat (3×8, same weight all 3 rounds)

Metcon (AMRAP – Reps)

10:00 to complete as many reps as possible of:

45 GHD situps

45 hang cleans (95/65)

45 thrusters (95/65)

45 pull-ups
Everyone doing GHD sit-ups will start with GHD and the WOD will run in waves on 3:00 on the clock.

If you didn’t finish all 45 GHD sit-ups by 2:30, then you can either scale and finish the reps with v-ups or not finish them and move on to the hang cleans.

Metcon (AMRAP – Rounds)

Bonus (optional):

4 rounds:

1:00 plank (weighted, if you want)

1:00 rest

CrossFit Magnolia – CrossFit

Metcon (No Measure)

10 minutes to work on Power Snatches.

Reps & weight is up to the coach.

Metcon (Time)

15-12-9-6:

SDHP (96/65)

lunges

Run 1 mile

15-12-9-6:

SDHP

lunges

28:00 cutoff
This is a light bar.

If you don’t finish the first 15-12-9-6 in 7:00, you probably won’t make the cutoff and you need to scale the 2nd portion.

If you don’t want to run 1 mile, you may scale the distance.

CrossFit Magnolia – CrossFit

KB Bench press (3×8, same weight all 3 rounds)

Note your bar, band, and KB weight

Metcon (AMRAP – Rounds)

14 min EMOM:

Min 1: 10 burpees

Min 2: 12 T2B

There are 14 rounds.

Score is total number of rounds you completed all reps inside the minute.

Metcon (AMRAP – Rounds)

Bonus (optional):

5 rounds:

1:00 wall squat hold

1:00 rest
– Your back must be flat against the wall.

– Your hip crease must be below your knees.

– Your hands must be at your side, not on your legs!

CrossFit Magnolia – CrossFit

Metcon (Time)

500m row

40 wall balls (20/14)

1000m row

80 wall balls

500m row

40 wall balls

25:00 cutoff
Everyone to 10′ target.

If you don’t finish the first 40 wall balls by 5:00, you probably won’t make the cutoff, so scale your wall balls going forward.

The goal is to get all of the work done inside 25:00.

Metcon (No Measure)

Skillwork with Coach:

Pistols
You can work with the coach on your pistols OR do the v-ups bonus.

Not both.

100 V-ups (Time)

100 V-ups, for time

CrossFit Magnolia – CrossFit

Back Rack Lunge (3×8, same weight all 3 rounds)

Metcon (Time)

30 clean & jerks (135/95)

Each time you put the bar down, do 100 double-unders

17:00 cutoff
Load your bar so that you put the bar down NO MORE than 5 times.

If you struggle with double-unders, work on your 100 NO MORE than 2 minutes.

If you can’t do ANY double-unders, do 200 singles.

CrossFit Magnolia – CrossFit

Bench Press (3×8, same weight all 3 rounds)

Metcon (Time)

5 rounds:

5 wall climbs

20 kb swings (53/35)

20 walking lunges (53/35)

20:00 cutoff

CrossFit Magnolia – CrossFit

Power Snatch (pick your reps and weight)

working technique, not load

Metcon (Time)

3 rounds:

15 deadlifts (225/155)

35 OHS (75/55)

90 double-unders

CrossFit Magnolia – CrossFit

Back Squat (3×8, same weight all 3 rounds)

Metcon (Time)

4 rounds:

21 bench press (135/95)

15 pull-ups

400m run

Rx+ = 185/125 & C2B

NO MORE than 60% of your 1RM on bench.

CrossFit Magnolia – CrossFit

Metcon (No Measure)

Bring Sally Up: push-ups
Only good push-ups.

There is no score, so work on your technique.

Scale: box.

Metcon (Time)

4 rounds:

500/400m row

10 clean & jerks (135/95)