Warm-up 25m Heel walk Toe walk High kicks High knees Single leg run r/l PVC work Sumo deadlift x10 SDHP x10 High hang P.clean x10 Hang P. Clean x10 Quality control: Push-ups Chest holds x5 sec x5 Push-ups x5 Ghd sit-up demo 1 min of trial.   Metcon (Time) Run 1 mile X25 SDHP X25...
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Back Squat (5×8 across) 10# increase From last week Metcon (AMRAP – Rounds and Reps) Body weight row x10 Dubs x20 SDHP x30 (KB) AMRAP 15
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Metcon (Time) Partner WOD Sled Drag Backwards 100m SDHP x30 75#/55# Rest 1 min 10 RFT Partners Alternate Exercises after every round Example: Round 1 Partner 1 does 100m Sled Drag Partner 2 does x30 SDHP round 2 Partner 2 does 100m Sled Drag Patner 1 does x30 SDHP repeat for 10 rounds
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Walking Lunge (3×12) Metcon (AMRAP – Rounds and Reps) Amrap 18 Partner WOD 50ft Sprint 21 SDHP 95/65 50ft Sprint Partners Alternate Rounds
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Metcon (Time) Team Wod 200m Sled Push (push as team H.A.F.) 100 TTB 100 SDHP 115/85 100 Dips/Ring Dips 100 Cal Bike
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Back Rack Lunge (3×10 each leg) Metcon (AMRAP – Reps) AMRAP 7 Wallball x9 SDHPx7 @ 115/75
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Metcon (Time) 400 M Run Rope Climb x 1 SDHP x 15 800 M Run Rope Climb x 2 SDHP x 15 1600 M Run Rope Climb x 3 SDHP x 15 800 M Run Rope Climb x 4 SDHP x 15 400 M Run
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Back Squat (10-8-6-4-2-1-1-1-1) Your first single should be roughly 85-90% of your PR Metcon (AMRAP – Reps) AMRAP 9 Sdhp 75/55 Burpee Box Jumps 3-6-9-12-15-18-21
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Sumo Deadlift (3-3-3-3-3-3 building) Metcon (Time) SDHP burpee box jump overs HSPU 21-15-9
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Metcon (3 Rounds for time) 21-15-9 SDHP WALLBALL rest 6 min 15-12-9 KB Squat cleans Deficit Push-ups Rest 6 min 12-9-6 Toes to bar Squat snatches
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Workout of the Day


  • 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#
    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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