CrossFit WOD – 12/1/15

30:30 Row (No Measure)

5 Rounds

Metcon (No Measure)

Wall Slide x10

Banded Y’s x15

Split Jerk (Emom)

Start @ 80% of your Split Jerk Max. Every minute on the minute add 5-10lb NO MORE THAN 10lb AT A TIME.

You get 3 strikes before your strength session is over. If form starts to give then hold your weight where it is and clean it up.

1000m Row (Time)

Max Effort 1000m Row

Workout of the Day


  • CrossFit WOD 10/21/20




    Split Squat Deadlift w/ Barbell

    Jefferson Curl

    Good Mornings

    Snatch Grip DL Demo
    Snatch Grip Deadlift (3-3-3-3-3)
    Same Weight
    Metcon (Time)
    5 RFT

    12 Thrusters 95/75

    9 Power Snatches 95/75

    9/7 Cal Row
    Same weight for thrusters and snatches

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