CrossFit WOD – 8/6/15

Metcon (No Measure)

Batwing x 9 w/2 sec hold

Sot Press x10

3 rounds

Tall Jerks (3×3 Every 90 Sec)

Split Jerk (10×1)

Set 1 @ 60%

Set 2 @ 70%

Set 3 @ 75%

Set 4 @ 80%

Set 5 @ 85%

Set 6 @ 90%

Set 7 @ 95%

Set 8 @ 98-100%

Set 9 @ 100-105%

Set 10 @ 105+

Perform 1 Set every 2 minutes

Metcon (Time)

12-9-6

Thrusters @ 115/85

Bar over Burpees

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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