Day

July 16, 2015
Deadlift (65%x5, 75%x5, 85%x5) Metcon (Time) 30 Burpees 2 min rest 30 Burpees 2 min rest 30 Burpees
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Coaches Choice (No Measure) Overhead Squat (12 min to establish a 3RM) Metcon (Time) For time 50 OHS 75/55 30 SDHP 75/55 10 Bar MU RX+ 95/75 Scaled 55/35 Modified Bar MU
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Workout of the Day

CrossFit

  • CrossFit WOD 1/16/19

    Warm-up
    Jump rope

    Pivot Lunge

    Pike Push-up

    RKBS

    KB Press

    Metcon 1 Prep

    2 rounds

    X15 dubs

    X10 KBS

    *build in weight and skill

    Metcon 2 Prep:

    Strict HSPU Range Test

    Front Rack Lunge (Build in Weight, alternate legs.
    Metcon (AMRAP – Reps)
    Tabata

    Dubs

    KB Snatch
    *Circuit fashion.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 9

    Strict HSPU

    X9

    Front rack Lunge x20

    135/95

CrossFit Teens

  • CrossFit Teens WOD 1/11/19

    Shoulder Press (5-5-5-5-5+)
    Hotel Hell (Time)
    100 Hang Squat Clean Thrusters 35/25 KB or DB

    5 Burpee emom

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