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CrossFit
(No Measure) Hip Mobility Squat Therapy Back Squat (6×3-4 @ 85%)   Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 20 OH Lunge 65/95 15 Bar Over Burpees
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(No Measure) EMOM 9 20 Dubs 10 Box Jumps 100m Run Clean and Jerk (Every 90 Seconds) Sets 1-3 @ 65% Sets 4-6 @ 70% Sets 7-10 @ 75% 30 Burpee (Time)
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(No Measure) Shoulder & T-Spine Mobility Ring Dips (4×10) DB Row (4×10) Metcon (Time) Brandon and Noah’s Birthday WOD 39 Wall Balls 29 GHD 39 Snatches 75/55 29 Cal Row
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Coaches Choice (No Measure) Hang Snatch + OHS (6×1) 5k Row (Time) Max Effort 5k Row
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(No Measure) Hip Mobility 10 Scorpions 10 Goblet Squats 15 Sots Press Back Squat (Every 2 Minutes) S1@65%x8 S2@70%x6 S3@75%x4 S4@80%x3 S5@85%x2 S6-10@90%x1-2 Metcon (AMRAP – Rounds and Reps) 9 AMRAP 10 Pullups 30yd Suicide Rx+ Chest to Bars
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Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
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(No Measure) Hip Mobility 2 Rounds 10 Goblet Squats 10 Sots Press Power Snatch (5×2@75% Every 2 Min) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 200m Med Ball Carry 30/20 25 Med Ball Thrusters 30/20
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Metcon (No Measure) Inch Worm to Hollow Body hold x10 Scorpion x 10 Box Jump (High) x5 Goblet Squat x10 Power Clean (x2 @ 75% Emom 10) Squat Clean (x1 @ 75%+ Emom 5) Seamless transition from power to squat clean. Keep the same aggressiveness with your pull as you had on the Power Clean...
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Metcon (Time) 1 Mile Run then 5 Rounds 20 Alternating KB Snatches 53/35 15 Weighted Sit-ups 20/14 then 1600 Meter Run
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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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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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