Category

Teens
Push Press (1-1-1-1-1) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
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Deadlift (1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 20 AMRAP 400m Row 10 Push-ups 20 sit-ups
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Bench Press (1-1-1-1-1)   Metcon (Time) 10 Squats EMOM 1 mile Run
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Front Squat (10×1) Metcon (Time) 3 RFT 800m Run 50 Squats
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Power Snatch (3-3-3-3-3) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
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Deadlift (20-20-20) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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3 Position Clean (1-1-1-1-1) Metcon (2 Rounds for reps) 8 AMRAP x2 15 Front Squats 15 KBS 10 Box Jumps 2 min Rest
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Front Squat (20-20-20) Metcon (AMRAP – Reps) 8 AMRAP 3-6-9-12-15-18… MB Squat Cleans Burpees
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Push Press (5-5-5-3-1+) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 10 Front Squats 10 Broad Jumps 100m Front Rack Carry
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1 Power Snatch + 2 Squat Snatches (1-1-1-1-1) Metcon (Time) 21-15-9 Overhead Squats Burpees over Bar
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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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