CrossFit WOD – 1/12/16

Metcon (No Measure)



Metcon (Time)

10 Snatches

20 Box jumps

30 Cleans

40 push-ups

30 Cleans

20 Box Jumps

10 Snatches

The snatches and Cleans should be the same weight. I want the snatches to be a moderate weight the you could do one maybe two reps at a time with. the cleans you should be good for 3-5 reps at a time. Coaches suggestion will be 135/95 for fitness. 155/115 for a aggressive stimulation.

Workout of the Day


  • CrossFit WOD 4/20/21

    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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