CrossFit WOD – 6/29/15

CrossFit

Chinese Splits (No Measure)

Metcon (No Measure)

Emom 9

Min 1 – Dubs

Min 2 – x10 Goblet Squats 35/53

Min 3 – x10/8 TTB

Back Squat (10 x 2 @ 40%)

3 Sec Pause at the Bottom.

Metcon (Time)

For Time:

x30 Chest 2 Bar Pull-ups

x50 OHS 45/35

Metcon (Time)

Extra Work

Split Stance Press

2×10

Split Jerk

4×2 @ 80% w/2 sec Pause on catch

Metcon 2

x25 Airdyne Cal

x15 HSPU

x10 T2B

5 RFT

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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