Day

July 30, 2018
Bench Press (5-5-5-5-5+) Metcon (Time) 5 RFT 5 DB Snatches R Arm 5 DB Snatches L Arm 5 DB Thrusters 200m Run
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Warm-up 200m Run KB Front Squat 5R/5L KB Push/Press 5R/5L 2 Rounds PVC Work Thruster x10 5 Coaches Pace/5 Metcon Pace Deadlift x10 5 Coaches Pace/5 Metcon Pace Establish Metcon Stations Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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