CrossFit WOD – 6/2/15

CrossFit

Metcon (No Measure)

Banded Side Steps x15

Goblet Squat x15

Close Grip OHS x15

2 rounds

High Hang Power Snatch + Mid Hang Squat Snatch (5×2 )

Perform 1 set every 2 minutes. 1 Rep is after both movements have been completed without droping the bar.

If you have to drop the bar after the High hang power snatch then you have to much weight. It should be around your 60-75% of your hang Snatch.

Metcon (Time)

Wall Balls 30/20

Dubs

50-40-30-20-10

If you cannot Perform at least 5 reps at the RX weight even through extreme fatigue then please scale appropriately

Metcon (No Measure)

Extra Work

Squat Snatch x2

S1 @ 50%

S2 @ 55%

S3 @ 60%

S4 @ 65%

S5 @ 70%

S6-10 @75-85% – Put mechanics first. If you are hit and miss at 75% then stay there. However if it is a “good day” and you’re nailing it then feel free to increase up to 85%

Max Height Box Jump

-Record This in wodify under benchmark WODs

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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