CrossFit WOD – 1/8/16

30:30 Row (No Measure)

5 Rounds

Metcon (No Measure)

PVC Pipe

5 Sec Down 5 sec up

Back Squat

OHS

Sot Press (5sec press, 5 Sec Negative to the back)

High Hang P. Snatch x5 + OHS x5 (5 Sets 60-75% of POWER Snatch)

Thruster (10 min to build to a 3RM Thruster)

Metcon (AMRAP – Reps)

x3 Heavy Thrusters +85% of 3RM

Dubs 10-20-30-40-50-60-70-80-90-100

6 Min Amrap

Workout of the Day

CrossFit

  • CrossFit WOD – 9/25/18

    Warm-up
    Min 0-5

    Row 10 Cal Slow

    Row 20 Cal AFAP

    Arm Circles x50

    Superman x1 min + 20 reps

    Single Arm Press (10R/10L)

    Min 5-15

    Barbell Prep:

    Footwork (Push + Split)

    Push-Press

    Push Jerk

    Split Jerk

    Min 35-45

    KB Prep:

    Swing w/pinned Elbow x10

    Clean x5

    Jerkx5

    Clean and Jerk x3 Each arm

    Cooldown 57-60
    15-25: Push Press (Build to a 5RM)
    25-35: Push Jerk (Build to a 3RM)
    35-45: Split Jerk (Build to a 1RM)
    45-57: Metcon (AMRAP – Reps)
    AMRAP 12

    Row 30 Cal

    KB C&J x20 (10r/10L)
    CoolDown
    GF Gymnastics Wrist /Forearm Stretch

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