CrossFit WOD – 9/3/15

Metcon (No Measure)

Inch Worm to Hollow Body hold x10

Scorpion x 10

Box Jump (High) x5

Goblet Squat x10

Power Clean (x2 @ 75% Emom 10)

Squat Clean (x1 @ 75%+ Emom 5)

Seamless transition from power to squat clean. Keep the same aggressiveness with your pull as you had on the Power Clean

Metcon (Time)

21-15-9

WallBall 30/20

Ring Dips 20/10 (use a DB between your feet)

Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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