CrossFit WOD – 6/5/15

CrossFit

Coaches Choice (No Measure)

Front Squat (5-3-1-5-3-1)

Front Squats

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

Perform one set every 2 minutes.

THIS WILL BE HARD. It is suppose to be. Grind it out. If you get 4/5 reps or 2/3 reps that is okay. Continue to increase with the set reps. We will be testing your front squat within the next 3 weeks.

Metcon (No Measure)

Extra Work

Spend 10 minutes walking on your hands. Scale to wall walks and nose to wall holds if you are not confident on open floor.

Snatch Balance

5×3 – Keep it light and fast.

Metcon (Time)

40yrd Bear crawl

x20 KB Snatches 35/26 (10R/10L)

5RFT

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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