CrossFit WOD – 5/31/16

Warm-up

90/90 breathing x10

Hip swings

Shoulder Swings

3RFT

12 Wallballs

8 Burpees

Hang Snatch (5×2 @ 40-60%)

Jump on Plates.

This is a DRILL not a strength exercise

Metcon (AMRAP – Rounds and Reps)

Hang Power Snatch x15

Dubs x30

12 min Amrap

Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    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

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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