CrossFit WOD 3/3/2021

Metcon (Time)

For time:

15 thrusters, 95/135 lb.

Run 200 meters

20 thrusters, 65/95 lb.

Run 400 meters

30 thrusters, 45/65 lb.

Run 800 meters

Scaling:

Reduce the loading on the thrusters so that each set can be completed unbroken.

Intermediate Option:

15 thrusters, 65/95 lb.

Run 200 meters

20 thrusters, 45/65 lb.

Run 400 meters

30 thrusters, 35/45 lb.

Run 800 meters

Beginner Option:

15 thrusters, 45/65 lb.

Run 200 meters

20 thrusters, 35/45 lb.

Run 400 meters

30 air squats

Run 800 meters

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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