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3 Position Clean Metcon (Time) 15 Clean and Jerk 30 Double Unders 10 Clean and Jerks 20 Double Unders 5 Clean and Jerks 10 Double Unders
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Warm-up T’s V’s Barbell Prep Upright row Press Push Press Pull-under High Hang power clean Hang power clean Power clean Push Press (10×1) Power Clean (10×3) *one round every 90sec ** increase weight each set. Metcon (AMRAP – Reps) AMRAP 6 Power Clean Push Press 1-2-3-4-5-6——— *50-60% of heaviest sets
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3 Position Clean Metcon (Time) 15 Clean and Jerk 30 Double Unders 10 Clean and Jerks 20 Double Unders 5 Clean and Jerks 10 Double Unders
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Warm-up Medball throws Tuck jumps March in place Running posture. 200m run 5 box jumps 5 Wallballs 3.2.1.Go! Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# *Keep runs @ or below 2:30. Manage distance to meet time demand. **Maintain consistency on the box jumps. ***1-3 set on Wallballs
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Warm-up Arm Circles Leg swings Knee to chest 3/5 strict pull-ups/ring rows 5 Burpees 10 air squats 3 rounds *pull-up v chest to Bar demo *Front squat prep 3.2.1.Go! Metcon (5 Rounds for time) Pull-ups/chest to Bar x8 Bar facing Burpees x12 Front squats x8 2 rounds *Perform 2 rounds every 5m for 25m. Time remaining after completion is your rest time. **Increase front squat weight each round ***Aim for...
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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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