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 10/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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