CrossFit WOD 4/26/19

Warm-up

Step ups x10

Waiter Squat x5/5

Exploding Step-up x10

Front Squat x10

Clean & TTB Prep:

Pull-unders

Knee tucks x5

Hang Clean

Leg Lifts x5

Hang Clean w/Bar

Toes to Bar x5

Hang Clean (2-2-2-2)

*Build

**Perform 5 strict hanging leg raises/toes to bar between each set.

Metcon (Time)

Row 400m

Hang Squat Clean x15 95/65

Toes to bar x15

4RFT

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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