CrossFit WOD – 8/24/15

Metcon (No Measure)

Hip Mobility

Then

3 rounds not for time

Goblet Squats x8

Squat Therapy x10

Superman to V-up x 5 Each way

Back Squat (With a Running Clock)

Perform one Set Every Min on the MInute

S1 @ 50% x 8

S2 @ 60% x 6

S3 @ 65% x 5

S4 @ 70% x 4

One min Rest

Perform one set every 2 minutes

S5 @ 75% x 3

S6 @ 80% x 2

S7 @ 85% x 1

S8 @ 90% x 1

S9 – S10 @ 95% x1-2

Metcon (Time)

45 KBS 70/53

30 Burpees

15 KBS 70/53

Metcon (AMRAP – Rounds)

Extra Gymnastics

Practice Kipping/Butterfly Pull ups for 10 min

Set a 3RM Weighted Pull-up

Workout of the Day

CrossFit

  • 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

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