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 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

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