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

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

Archives