CrossFit WOD – 7/14/15

Coaches Choice (No Measure)

Power Clean + Squat Clean (6×2)

Start @ 70% and then build over the course of 6 sets

Perform 2 Set every 2 minutes

Metcon (AMRAP – Reps)

Power Clean @ 205/155

Strict HSPU

1-2-3-4-5-6-7-8…….

9 min Amrap

Ascend in reps as high as possible in 9 minutes.
Scaleble Options

Level 1 – 185/135

Level 2 – 155/115

Level 3 – 135/95

Level 4 – 115/80

Metcon (Weight)

Close-Grip Bench Press

Set 5 Rep Max

Then

4×5 @ 90% of 5 Rep max

Superset with

Weighted Pull-ups

4×5

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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