CrossFit WOD – 5/16/16

Warm-up

90/90 Breathing

Leg Swing x20 front,Back, side

Side Steps x50

Goblet Squat x20

Back Squat (One set every 2 min)

S1 x8 @ 65%

s2 x4 @ 70%

S3 x3 @ 75%

S4 x2 @ 80%

S5 x2 @ 85%

S6 x1 @ 90%

S7 x1 @ 95%

S8 x1 @ 98%

S9-10 x1 @ +100%

If you peak for the day finish out all 10 sets at 95%x1 of your max weight for the day

Metcon (Time)

3 RFT

45 Dubs

30 KBS

15 Box Jumps

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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