CrossFit WOD – 8/7/18

Clean and Jerk (5×2+1)

Across

Warm-up

Goblet Squat x8

Single Arm Push-Press x5

Strict Pull-ups x3 or x10 Ring Rows

3 Rounds

Clean And Jerk Prep

Jump From Knee x5

Press x5

Front Squat x5

Hang Clean x5

Push Press x5

Clean x5

Jerk x5

Metcon Prep

Choose Weight

Pull-up Progression

Lat Press

Half Pull-up

Pull-up

x5 Thruster (R)

x3 Pull-ups

x5 thruster (L)

x3 Pull-ups

Metcon (AMRAP – Rounds and Reps)

Thruster x9 (Single Arm)

Pull-ups x4

Amrap 12
Switch Arms each Round.

Utilize Kettlebell or Dumbbell.

Workout of the Day

CrossFit

  • CrossFit WOD 10/18/18

    Warm-up
    Hang & Twist

    Single Arm Hang x20 sec

    Flutter Kicks x30
    Metcon (No Measure)
    Weighted Pull-up Neg x20

    Straight Arm Pull-downs x100

    Floor Press x30 sec

    Hollow Hold x30 sec

    4 rounds

    Ring Push-ups

    x50

    DB/KB Row x10/10

    Iron Cross x20

    3 Rounds

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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