CrossFit WOD – 8/3/15

Metcon (No Measure)

Emom 9

Min 1 Bridge Press x5

Min 2 Squat Therapy x10

Min 3 Sot Press x10

Back Squat (Perform 1 Set every 2 minutes)

S1 – x5 @ 70%

S2 – x3 @ 75%

S3 – x3 @ 80%

S4-S5 – x2 @ 85%

Metcon (Time)

Every 4 min for 16 minutes

x25 WallBall 20/14

x20 KBS 53/35

x15 Pull-ups

Metcon (No Measure)

Extra Work

3 RNFT

x15 GHD Sit-ups

x10 Standing Dumbbell Press (AHAP)

x2 Rope Climbs

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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