CrossFit WOD – 2/8/16

Metcon (No Measure)

30:30 Row

Squat Therapy x20

Back Squat (Perform one set every 2 min)

x5 @ 75

x5 @80

3×3 @ 85

Metcon (AMRAP – Rounds and Reps)

Farmers Carry 50 FT (HEAVY)

x7 Burpees

6 Min Amrap

Metcon (4 Rounds for time)

Sprints

200m 1min rest x 3

Rest 2 Min

Max Effort 400,\m

Workout of the Day

CrossFit

  • CrossFit WOD – 7/16/18

    Paused Front Squat (5×1 Building)
    Warm-up
    45:15 – 2 rounds

    Side shuffle

    Knee tucks/Leg Lifts

    Ring rows/Strict Pull-ups

    Front squat Prep:

    Air Squat x10

    Front Squat x10

    5 Coaches Pace/5 Personal Pace

    Post Strength:

    Visual And Verbal Prep for Metcon
    Front Squat (4×12 @ 60% of pause squat)
    Metcon (AMRAP – Reps)
    Air Squats x15

    Toes to bar x10

    Pull-ups x5

    Amrap 10

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