Tag

Pull-Up
High Hang Power Clean + Hang Power Clean (5×3 Across) Every 2 min Example Warm-up x5 w/35# bar x5 @ 45# x3 @ 55# x2 @ 60# Perform Complex @ 65-75# Warm-up 2 Rounds 3-5 strict pull-ups x5 Parter Wallball Throws Jump/Land x5 High Hang Clean x5 Hang Clean x5 Complex run through x5 Metcon...
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Metcon (No Measure) Strict Pull-ups x20 Strict Chin-ups x20 Reverse Fly (banded) x10 Front Raise x10 4 Rounds KB/DB Row 3×12 Side Plank 3×20-30sec + 5 Rotations +5 Leg lifts Weight Pull/chin-ups if needed.
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Push Press (2-2-2-1-1-1)   Warm-up Singles x20 Single-double-single x10 Double x5 x10Jump Rope (dubs or Singles x5 PVC Thruster Amrap 3 PVC Work Press x10 Dips/Drive x5 Push Press x5 Jump Land x5 (bar @ Chest) Push-Jerk x5 Push Jerk (5-5-5 Across) Metcon (AMRAP – Reps) Amrap 8 21 thrusters 75/50 15 Dubs 9 Pull-ups
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Warm-up Musical Med balls Banded March 50 forward/backward Good mornings (pvc) x15 PVC deadlift X10 slow X5 normal speed Deadlift (6×3 Build) Warm-up example: x10 w/bar x5 @ 135# x3 @ 185# x3 @ 225# First set is 250# Working sets: 250/300/345/395/415/440 Metcon (AMRAP – Rounds and Reps) Amrap 12 Row 1k Then 10 pull-ups...
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Deadlift (5×8 Across) 10-20# up from last week Metcon (AMRAP – Rounds and Reps) Over/Unders x10 Strict Pull-ups x10 Shoulder Taps x10 Amrap 15 Scaling: Stict pull-ups can be decreased in reps to 5 or by using the legs to assist. Over all goal is to remove any momentum without sacrificing range of motion. Shoulder...
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Metcon (Time) Row cal 30-20-10 Front rack carry 135/95 200m Pull-ups 30-20-10 Run 200m
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Overhead Squat (3-3-3-3-3) Metcon (Time) Air Squat pull-ups Push-ups 50-30-10
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Metcon (Time) Team Workout 2 RFT 100 Cal Bike 75 Pull-ups 100 Box jumps 75 HSPU
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Announcements Come hang out from 7:45-8:30pm on Thursday To watch the announcement of the first WOD in the 2018 CrossFit Games Open! It’s a wonderful time of year to be a CrossFitter! Community spirit is in an all time high. Let’s get signed up and knock out these 5 weeks together. Grab a coach with...
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Pull-ups (8-8-8-8-8 (strict)) Metcon (No Measure) 45:15 x5 Floor press Suspend from bar Dip support 20:40 x5 Chin-up hold Handstand hold
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Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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