CrossFit WOD – 8/7/18

Clean and Jerk (5×2+1)



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


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 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