CrossFit WOD – 7/1/15

CrossFit

Metcon (No Measure)

External Rotation x20

Close Grip OHS x15

Split Jerk (10×3/2)

Perform 1 Set every 2 minutes

Set 1-3 @ 70% x3

Set 4-5 @ 75% x2

Set 6-10 @ 80% x2

Metcon (AMRAP – Reps)

Amrap 6

x50 Dubs

x5 Jumping Muscle-ups

Scaled Option 1: x5 Muscle-up Transfer

Scaled Option 2: x3 Ring Rows + Ring Push-ups

Metcon (No Measure)

Extra Work

Core strengthening

Wall GHD

3×20

Side Plank

3x1min

Hanging L-sit Hold

3xME (minimum of 30 sec total each set)

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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