CrossFit WOD – 6/2/16

Warm-up

30:30 Row

Plank

Superman hold

Tabata

Split Squat (4×10)

Split legs in split jerk stance. Drop knee to the floor and rise till knees are extended. Hang Dumbells from sides.

Metcon (Time)

1-2-3-4

Suicides 6 ft intervals x10

Equal Rest to work rio. (1:1)
Big thank you to 5am for being our guinea pigs!

Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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