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 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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