CrossFit WOD – 6/26/15

CrossFit

Coaches Choice (No Measure)

Front Squat (5-3-1-1-1-1)

Set 1 @ 80%

Set 2 @ 85%

Set 3 @ 90

Set 4 @ 95

Set 5 @ 100-105

Set 6 @ 105+

Metcon (Time)

12-9-6

Handstand push-ups

Box Jumps 24″/20″

for time
– 6-minute cap

– Scale to hand-release push-ups if you have to use more than 2 ab-mats for HSPU.

– If you scale, add 3 reps push-ups for each round.

– 2-minute recovery, begins at the time cap

Metcon (Time)

12-9-6

Wall-balls 30/20

Kettlebell swings 70/53

for time
Compare these scores to 9/15/14

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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