CrossFit WOD – 9/8/18

Warm-up

Min 0-10

Forward/backward Sprints x10

downward Dog to push-up x10

Kb windmill x10

Half Kneeling Press x10

Min10-15

Push-Press Prep:

Press

Dip/Drive

Push-Press

Min 25-40

Metcon prep

Run 200m

x3 push Press

x5 Knee Tucks

Run 200m

x3 Push-Press

x5 Toes to Bar

15-25: Push Press (Build to a 3RM)
40-60: Metcon (Time)

Run 400m

x21 push press 95/65

X12 toes to bar

3 RFT

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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