CrossFit WOD 3/26/19

Warm-up

Row

Legs 1 Min

Legs/back 1 Min

Full-Stroke 1 min

Metcon Prep:

Knee tucks

Pull-under

Toes to Hips

Hang clean

Toes to bar

Power Clean

Metcon (2 Rounds for time)

Row 300/250m

Toes to Bar x9

Power Clean x9 135/95

3 rounds

rest 5 min

Row 300/250m

Toes to Bar x9

Power Clean x3 185/125

3 Rounds
*Alternative Weights

-45/35

-95/65

-115/90

**Keep a pace that allows your to practice, but also allows a generous amount of stimulus.

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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