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 – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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