CrossFit WOD – 4/20/18

Deadlift (5×8 Across)

10-20# up from last week

Metcon (AMRAP – Rounds and Reps)

Over/Unders x10

Strict Pull-ups x10

Shoulder Taps x10

Amrap 15


Stict pull-ups can be decreased in reps to 5 or by using the legs to assist. Over all goal is to remove any momentum without sacrificing range of motion.

Shoulder Taps

Freestanding, Against a wall with heels or toes in contact. Can be performed in a pike or Push-up Position as well.

Workout of the Day


  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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