CrossFit WOD – 6/1/15

CrossFit

Metcon (No Measure)

Squat Therapy x5

Goblet Squat 70/53 2×10

Back Squat (5×1 @ 95% Emom5)

Metcon (Time)

18-15-12-9-6-3

KB Thrusters 53/35

18-15-12-9-6-3

Chest 2 Bar pull-ups

RX+ Bar MU Same Rep Sceme as C2B

Metcon (No Measure)

Extra Work

Strict Weighted Pull-ups

5×5

Weighted Push-ups

5×10

20yrd Sprint x 20

1 Sprint Every 30 Sec (10 min)

Workout of the Day

CrossFit

  • CrossFit WOD – 8/15/18

    Warm-up
    Light row 250m

    x10 hand release Push-ups

    x10 Kip Swings

    x5 Jump squats

    Medium row 250m

    x10 Deficit Pike Push-ups

    x10 Pull-ups/Jumping Pull-ups

    x5 Jump Squats

    Hard r0w

    x10 Pike Push-ups

    x10 Chest to Bar/Jumping Chest to Bar

    x5 Jump sSquats
    Handstand Push-ups (Find a 3 rep deficit)
    10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

    Those without HSPU:

    3×8 Deficit Pike Push-ups

    followed by

    3×10 Push-ups
    Metcon (AMRAP – Rounds and Reps)
    Row 300/250m

    x5 HSPU

    x10 Pull-ups/Chest 2 Bar

    x15 Air Squats

    amrap 20
    Every 50m on the rower is coulded as a rep

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