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.

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Workout of the Day


  • CrossFit WOD – 8/15/18

    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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