Category

CrossFit
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...
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Warm-up Row 250m x4 1 min Rest Partner Counter Balance Squat x4 PVC Back Squat x5 Coaches pace x10 Personal Pace Back Squat (3-3-3-3-3-3) Example warm-up x5 Bar x5 @ 55# x3 @ 75 x3 @ 85 x1 @ 105 x1 @ 115 Example working sets 125/145/165/170/180/190 Metcon (Time) Row 2k *Every 90 sec complete...
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Warm-up 400m Run Broad Jumps (Height) x5 Broad Jumps (distance) x5 Running Post x10 Run 400m Med ball Deadlift x10 Med ball Pull-under x10 Med ball Clean x10 Metcon (Time) CrossFit.com WOD 5/18/12 3RFT 50 Med Ball Cleans 800m Run
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Warm-up Rowing Legs x10 Legs/back Swing x10 Legs/Back Swing/ Arms x10 Row 100m rest 1m Row 500m Toddler Row x10 Superman w/pivot x10/10 Leg Lifts/Strict TTB x10/x5 PVC Work Deadlift x10 Coached x10 Personal Pace   Deadlift (10×2 Build)   Metcon (Time) Row 21 Deadlift 15 225/155 Toes to bar x9 3 RFT
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Metcon (No Measure) Strict Pull-ups x20 Strict Chin-ups x20 Reverse Fly (banded) x10 Front Raise x10 4 Rounds KB/DB Row 3×12 Side Plank 3×20-30sec + 5 Rotations +5 Leg lifts Weight Pull/chin-ups if needed.
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Push Press (2-2-2-1-1-1)   Warm-up Singles x20 Single-double-single x10 Double x5 x10Jump Rope (dubs or Singles x5 PVC Thruster Amrap 3 PVC Work Press x10 Dips/Drive x5 Push Press x5 Jump Land x5 (bar @ Chest) Push-Jerk x5 Push Jerk (5-5-5 Across) Metcon (AMRAP – Reps) Amrap 8 21 thrusters 75/50 15 Dubs 9 Pull-ups
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Warm-up Crab Walk Relay 2 rounds Seated Twist & Lean x2 each side Squat w/OH reach 3 each side PVC Work Jump and Land x5 High Hang Power Clean x5  High Hang Power Clean (5×5 Across) Warm-up Example Bar x5 95# x5 135# x3 155#x3 175# x2 Working Sets @ 185#  Metcon (AMRAP – Rounds...
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Warm-up 200m run 100m Backward run Leg Swing x10 High Steps x10 (forward/backward) Counter balance Squat (partner assisted) PVC Work Back Squat x5 (balance focus) Back Squat x10 PVC Back Squat (5-5-5-5-5 Building) Warm Up Example: x5 W/bar x5 @ 95 x5 @ 135 x2 @ 185 x2 @ 205 x1 @ 225 x1 @...
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Warm-up 25m Heel walk Toe walk High kicks High knees Single leg run r/l PVC work Sumo deadlift x10 SDHP x10 High hang P.clean x10 Hang P. Clean x10 Quality control: Push-ups Chest holds x5 sec x5 Push-ups x5 Ghd sit-up demo 1 min of trial.   Metcon (Time) Run 1 mile X25 SDHP X25...
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Warm-up Musical Med balls Banded March 50 forward/backward Good mornings (pvc) x15 PVC deadlift X10 slow X5 normal speed Deadlift (6×3 Build) Warm-up example: x10 w/bar x5 @ 135# x3 @ 185# x3 @ 225# First set is 250# Working sets: 250/300/345/395/415/440 Metcon (AMRAP – Rounds and Reps) Amrap 12 Row 1k Then 10 pull-ups...
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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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