CrossFit / Tue, Dec 9

Coach Ivan
Dec 8, 2025
1 min read

Happy birthday Coach Matt!

Upper Body Push/Pull + Dumbbell Metcon

Warm-up | KB Complex

3 Rounds of:

5 KB Cleans + 5 KB Push Press + 5 KB Front Squats (each side)

Strength

DB Chest Press 4x8 + Superset DB Rows 4x10/side

WOD | For Time

4 Rounds of:

12 DB Chest Press (Rx: 50s/30s)

9 DB Hang Power Cleans (Same)

6 DB Front Squats (Same)

250 Meter Row

Cool-down

Banded Shoulder Distractions + Lacrosse Ball Pec Smach.

Recent Posts

See All

March 9th-March 14th CrossFit

This is the last week of the CrossFit Open! One more workout to go! Don't forget to submit 26.2 scores by Monday March 9th at 5pm. We will be celebrating the last CrossFit Open workout party on Monday

Strength | March 9 - 13

WEEK 4 – ATHLETIC DAY 1 – LOWER BODY POWER + HYPERTROPHY A) Box Jumps (Primer) 4×3 Explosive but relaxed Rest 60 sec B) Back Squat 5×8 @ 72–75% Back Squat 1RM Controlled 2–3 sec descent Rest 90 sec C)

CrossFit | Sat, March 7

Partner WOD partition it anyway you like. Only one person works at a time For Time 2 Rounds: I mile Run 30 Clean &Jerks 40 Wall Balls 2k Row 100 burpees

1 Comment