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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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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