CrossFit WOD – 8/13/18

Warm-up

Jump rope 50 Singles/30 dubs/10 Triples

Good morning to Squat x5

Nordic Lift x10

3 Rounds

Front Squat Prep:

1/2 Front Squat x10

Parallel Front squat x10

Full Depth x10

Front Squat (Heavy set of 3)

Spend 12 minutes to find a heavy 3 rep. Mechanics above weight but make sure you are challenged.

Metcon (Time)

10RFT

10 Front Squats

30 Dubs

95/65

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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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