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Metcon (No Measure) 12min EMOM Pike Push-ups x10 Strict Pull-ups x10 Plank 40sec Metcon (Time) With a Running clock For Time: 30 Dubs 40 Toes to Bar 50 Cal Row Metcon (Time) @ 15 min mark 3RFT Bench Press 135/95 Pull-ups 21-15-9
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Coaches Choice (No Measure) The CrossFit Total (Total Weight)
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Back Squat (65%x5, 75%x5, 85%x5) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 DB Thrusters 250m Row
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Coaches Choice (No Measure) Front Squat (15 min to establish 1RM) Metcon (No Measure) 20 EMOM Min 1-10 Toes to Bar Min 2-2 Rope Climbs Shoulder Press (Build to a 3RM)
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Deadlift (45%x5, 55%x5, 65%x5) Metcon (Time) 5 Rounds 400m Run 10 pullups 20 pushups 30 situps 40 squats 3 min rest
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(No Measure) Breathing 2 Rounds 10 Good Mornings 30s Plank Deadlift (5×3) Perform one set every 2 min S1@70% S2@75% S3@80% S4-S5@85% Metcon (Time) 2k Row 50 Thrusters 45/35
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Coaches Choice (No Measure) Handstand Walk (10min) Lateral Wall walks as scaled. Pike walk for beginners. Metcon (5 Rounds for time) Every 6 min for 30 min 50 Dubs 15 OHS @ 95/65 15 Box jumps 10 Pull-ups RX+ OHS @ 115/85 Chest to bar Pull-ups Write down time for each round.
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Teens Warmup (No Measure) 10 Arm Circles 10 Leg Swings 10 Jumping Jacks 5 Pullups 5 Point Squats Shoulder Press (PR) Skillwork (No Measure) Double Unders Metcon (AMRAP – Rounds and Reps) 15 AMRAP 250m Row 25 Mountain Climbers 25 Squats Compare 1/21/15
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Metcon (No Measure) Side Lying T-spine x10 Sword Drill x10 Sot Press x10 2 rounds Shoulder Press (Build to a 3RM in 12 min) Max Height Box Jump (record max inches in “reps”) 400m Run (Time) Max Effort 400m Run Compare your score to 4/23/15
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Metcon (No Measure) Hip Mobility Then 3 rounds not for time Goblet Squats x8 Squat Therapy x10 Superman to V-up x 5 Each way Back Squat (With a Running Clock) Perform one Set Every Min on the MInute S1 @ 50% x 8 S2 @ 60% x 6 S3 @ 65% x 5 S4 @...
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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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