CrossFit WOD – 6/8/15

CrossFit

Metcon (No Measure)

Squat Therapy x5

Goblet Squat 70/53 2×10

Back Squat (5-3-1-1-1-1)

Set 1 – x5 @ 80%

Set 2 – x3 @ 85%

Set 3 – x1 @ 90%

Set 4 x1 @ 95%

Set 5 x1 @ 100-105%

Set 6 x1 @ +105%

Metcon (AMRAP – Reps)

Amrap 12

Cash-in: 100 Dubs

Then

Toes 2 Bar

Burpee Box Jump overs

3-6-9-12-15-18-21……..

Metcon (No Measure)

Extra Work

High Hang Power Clean (Do not move your feet; Ask a coach)

5×3 – Keep the weight light

Additional Metcon

1 mile Run @ 80-85% pace

Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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