CrossFit WOD 2/3/2021

Bench Press (5@40% – 5@50% – 5@60%)
Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

20 dips

15 GHD sit-ups

20 handstand push-ups

15 GHD sit-ups

Alternate Version:

Complete as many rounds as possible in 10 minutes of:

20 dips

15 weighted sit-ups*

20 handstand push-ups

15 weighted sit-ups*

*Utilize a wall-ball, slam ball, or kettlebell

Scale:

Complete as many rounds as possible in 10 minutes of:

10 dips (scaled variant*)

15 sit-ups

10 db Z press**

15 sit-ups

*Ask coach to help identify an appropriate scale for the dip

** See video below

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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