CrossFit WOD 3/2/19

Warm-up

CS: Strength

Metcon Prep

push-ups x10

Knee tucks x10

Overhead Hold x30sec

Pike Push-ups x10

Overhead March x30sec

Handstand Push-ups x5

Toes to Bar x5

Overhead Carry 50ft

Metcon Rehersal:

5 HSPU

3 toes to Bar

Overhead carry 10-20ft

3 rounds Building to weight

Metcon (AMRAP – Rounds and Reps)

12 Handstand Push-ups

6 Toes to Bar

50ft OH Carry 135/95

Amrap 20
Partners alternate full rounds

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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