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 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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