Day

October 29, 2015
Shoulder Press (70%x3, 80%x3, 90×3+) Metcon (Time) 3 Rds 500m Row 21 Burpees 12 Thrusters
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Metcon (No Measure) Breathing Mom 9 Scorpion x10 Sot Press x10 100m Run Metcon (AMRAP – Reps) Amrap 20 50 WallBalls 50 Deadlift 135/95 40 Push-ups 40 SDHP 115/85 30 Pull-ups 30 Push Press 95/75 20 Box Jumps 24/20 20 HSPU
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Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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