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Ring Row
Metcon (No Measure) Tabata Push-ups V-ups Ring Rows Handstand hold Hollow body Bottom Squat Hold
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Metcon (No Measure) Ring row (EMOM) 5×6 Ring dips (EMOM) 5×6 Ring pass through (EMOM) 5×6 Metcon (AMRAP – Rounds and Reps) AMRAP 5 Squat cleans x2 Muscle-ups x4
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Metcon (No Measure) Every 3 minutes for 15 min 30 dubs (45 singles) 10 front squats @ 50% Metcon (AMRAP – Reps) Tabata Air squat Burpees Ring rows (Curcuit)
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Ring Rows (5×6) Metcon (AMRAP – Reps) 45:15 Medball slams Leg Lifts Iron Lifts Airdyne Burpees
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Pull-ups (5×4 Negatives) Metcon (No Measure) Emom 15 min1 -Burpee x15/12/9 min2 -Thruster x15/12/9 min3 -Ring Rows x15/12/9 min4 -Back squat x15/12/9 min5 -Rest
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Hollow Body Hold Tabata (No Measure) Ring Rows (4×8) Metcon (Time) Pull-ups x50 Burpee Box Jumps x30 Clusters x10
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Ring Rows (5×8) Focus: Maintaining or establishing a False Grip Metcon (Time) Row 1000m x45 Push-ups x45 KBS Row 750m x30 Push-ups x30 KBS Row 500m x15 Push-ups x15 KBS
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Metcon (AMRAP – Reps) With a Running clock Min 0-10 Run 800m Amrap Back Squat x5 @ 50% Ring Rows x10 Min 10-20 Run 800m Amrap Front Squat x5 @50% Pull-ups x10 Min 20-30 Run 800m Amrap OHS x5 @ 50% Chest 2 Bar Pull-ups x10 *Bars may come from racks. **Racks are to be...
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Ring Rows (8-8-8-8-8) Metcon (Time) Airdyne Deadlift 21-15-9
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Warm-up Face down Elbow circles x50 Scorpions x15 Deadbugs x30 Inverted Ring Rows (15-12-9-6-3) No temp on sets 15-12 Set 9 2-2-2 Set 6 3-3-3 Set 3 5-5-5 Metcon (AMRAP – Rounds and Reps) Step-ups x18 Push-ups x15 Reverse Lunges x12 Amrap 12
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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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