CrossFit WOD – 6/4/15

CrossFit

Metcon (No Measure)

Reverse Snow Angel x20

Back Ext x 25

Superman hold 3×20 sec

Deadlift (5-3-1-1-1-1)

x5 @ 80%

x3 @ 85%

x1 @ 90%

x1 @ 95%

x1 @ 100-105

x1 @ 105+

Perform 1 set every 2 minutes

Metcon (Time)

2 RFT

800m Run

x30 Sit-Ups

x2 Rope Climbs

RX+

GHD Sit-ups

Metcon (No Measure)

Open Gym

**Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need help with your progression.

Additional Strength Session

Increase weight from last week.

Seated Barbell Press

5×5

Lat pull-down (Grab a Coach to help set up)

5×12

Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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