CrossFit WOD – 9/11/18

15-30: 3 Position Clean (Build to a heavy complex)



Min 1-10

200m run

x10 Broad jumps

200m run

x10 Plyo Push-ups

200m Run

x10 Air Squats

Min 10-15

Clean Prep:

Footwork x10 h/m/l

High hang Clean x10

Hang Clean x10

Clean x10

30-60: Metcon (10 Rounds for time)

400m Repeats

-Run at top effort.

-Recovery between each round should be 2-3 min.

Workout of the Day


  • CrossFit WOD 7/20/19

    Row 2m

    Medball squat throw (partner)

    Metcon Prep:


    Front squat


    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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