CFE Blog

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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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 10 Air Squats Begin work out with Air Squats.
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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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Push Press (1-1-1-1-1) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
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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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