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 – 8/14/18

    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    run 200m with 45/25 plate.

    Clean and Jerk options




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