3 Position Power Snatch Hang; Below Knee; From Ground Metcon (Time) 21-15-9 SDLHP Toes to Bar
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Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise...
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Back Squat (5-5-5-5-5+) Metcon (Time) 3 RFT 21 KBS 12 Box Jump Overs 400m Run
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Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
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Front Squat (5-5-5-3-1+) Metcon (Time) 30-20-10 DB Snatch Pistols 100m Sprint each round
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Deadlift (5-5-3-3-3+) Add 10# to 1RM Metcon (Time) 3 RFT 15 Deadlifts 20 Toes to Bar 30 Wall Balls Partner Workout
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1 Power Snatch + 2 Squat Snatches (1-1-1-1-1) Metcon (Time) 5 RFT 20 Cal Row 15 Power Snatches
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Bench Press (5-5-3-3-3+) Add 5# to 1RM Metcon (Time) 3 RFT 15 DB Hang Power Cleans 15 DB Push Presses
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Front Squat (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Pullups 20 Walking Lunges
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3 Position Clean (1-1-1-1-1) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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Workout of the Day


  • CrossFit WOD 7/20/19

    Row 2m

    Medball squat throw (partner)

    Metcon Prep:


    Front squat


    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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