CrossFit WOD – 8/10/18

Warm-up

Single Leg Lateral Jump x30 (R/L)

Broad Jump w/MedBall Throw x10

High Steps x30

AT-AT Walk 30ft

Split Jerk Progression

Press in Split x5

Tall Jerk x5

Split Jerk x5

Split Jerk (3×4 Across)

Pause and recover on coaches pace

Metcon (Time)

Run 200m R Leg

Run 200m L Leg

row 65 Cal

600m Med Ball Carry

Step over Rower Erg x100

Row 50 Cal
Hold MedBall overhead while stepping over

erg

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Workout of the Day

CrossFit

  • CrossFit WOD – 8/15/18

    Warm-up
    Light row 250m

    x10 hand release Push-ups

    x10 Kip Swings

    x5 Jump squats

    Medium row 250m

    x10 Deficit Pike Push-ups

    x10 Pull-ups/Jumping Pull-ups

    x5 Jump Squats

    Hard r0w

    x10 Pike Push-ups

    x10 Chest to Bar/Jumping Chest to Bar

    x5 Jump sSquats
    Handstand Push-ups (Find a 3 rep deficit)
    10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

    Those without HSPU:

    3×8 Deficit Pike Push-ups

    followed by

    3×10 Push-ups
    Metcon (AMRAP – Rounds and Reps)
    Row 300/250m

    x5 HSPU

    x10 Pull-ups/Chest 2 Bar

    x15 Air Squats

    amrap 20
    Every 50m on the rower is coulded as a rep

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