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 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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