CrossFit WOD – 11/10/15

Coaches Choice (No Measure)

Metcon (AMRAP – Reps)

With a Running Clock

Amrap 9

Hang Cleans x9

Bar Over Burpees x9

Rest 3 minutes

Metcon (AMRAP – Reps)

9 Min Amrap

Push Press x9

Box Jumps x9

5 Min Rest

Metcon (AMRAP – Reps)

9 Min Amrap

Hang Clean x9

Bar Over Burpees x9

Push-Press x9

Box Jump x9

Workout of the Day

CrossFit

  • CrossFit WOD 1/27/2021

    Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
    Metcon (AMRAP – Rounds and Reps)
    Complete as many rounds as possible in 20 minutes of:

    4 strict pull-ups

    8 push-ups with feet on a box

    12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball

    ♂ 24-in.box, 20-lb. ball

    Scaling:

    Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

    Intermediate Option:

    Complete as many rounds as possible in 20 minutes of:

    2 kipping + 2 strict pull-ups

    8 push-ups

    12 med-ball cleans

    ♀ 10-lb. ball

    ♂ 14-lb. ball

    Beginner Option:

    Complete as many rounds as possible in 15 minutes of:

    4 assisted pull-ups

    8 assisted push-ups

    12 med-ball cleans

    ♀ 6-lb. ball

    ♂ 10-lb. ball

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