CrossFit WOD 4/17/19

Warm-up

Candle Stick Carry 100ft each arm

Suit Case Carry 100ft each arm

Side plank 30 sec

2 rounds

Clean Deadlift

Pull-under

Hang Clean

Clean

Metcon Prep:

2 rounds

10 dubs/singles

5 wallballs

Clean Deadlift (5-5-5-3-3-3)
Clean (3-3-3-1-1-1)
Metcon (Time)

Dubs x200

Wallballs x50

Dubs x100

Wallballs x30

Dubs x50

Wallballs x10

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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