CrossFit WOD – 9/15/15

Warm-up

T-Spine Mobility

Goblet Squat x10

Sot Press 3×10 (Increase load each set)

 

Strength

Snatch Pull + Hang Squat Snatch + Squat Snatch (6×2)

Every 2 Minutes

 

Metcon

AMRAP 9

30 Wall Balls (20/14)

20 Ring Dips

10 Toes to Bar

Rx+

Weighted Vest (20/10)

Workout of the Day

CrossFit

  • CrossFit WOD 1/27/2021

    Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
    Metcon (AMRAP – Rounds and Reps)
    Complete as many rounds as possible in 20 minutes of:

    4 strict pull-ups

    8 push-ups with feet on a box

    12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball

    ♂ 24-in.box, 20-lb. ball

    Scaling:

    Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

    Intermediate Option:

    Complete as many rounds as possible in 20 minutes of:

    2 kipping + 2 strict pull-ups

    8 push-ups

    12 med-ball cleans

    ♀ 10-lb. ball

    ♂ 14-lb. ball

    Beginner Option:

    Complete as many rounds as possible in 15 minutes of:

    4 assisted pull-ups

    8 assisted push-ups

    12 med-ball cleans

    ♀ 6-lb. ball

    ♂ 10-lb. ball

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