CrossFit WOD – 9/10/18

Warm-up

Min 0-5

Cone Grab

Min 5-8

5 point Squat

x3

Min 8-10

Waiter Squat x10/10

Min 10-12

Back Squat

1/4 x10

Parallel x10

Bottom x10

Min 30-40

Metcon Rehearsal

x10 Jump Rope Passes

x10 Wallballs

x5 Burpee Box jumps

2 rounds

12-30: Back Squat (Build to a 5RM)
40-60: Metcon (AMRAP – Rounds and Reps)

Amrap 20

x30 Dubs

x20 Wallballs

x10 Burpee Box Jumps

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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