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Shoulder Press
Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
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Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for time
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Shoulder Press (5×8 Across) Metcon (AMRAP – Reps) Push-ups Toes to bar Air Squats 3-6-9-12-15-18-21—— AMRAP 9
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Shoulder Press (5×5 @ 70-80% (across) Metcon (Time) Partner Workout! Cash In: 60 Calorie Assault Bike -5 Rounds- 5 DL 275/185 15 Box Jumps Cash Out: 60 Calorie Assault Bike *Both partners must do at least on rep of each movement, including the assault bike. *You can break up the 5 round of DLs &...
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DB shoulder press (5×8) Db shoulder press Metcon (No Measure) Tabata Handstand hold Dubs L-sit Superman hold Overhead squat (bar only)
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Broomstick Mile (Time) 25 Back squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Squat Cleans Run 400 meters 50 Snatches Run 400 meters. Taken from CrossFit.com Journal “All of this work, except for the runs, is done with a one inch...
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Strict Toes-To-Bar (4×8) Shoulder Press (4×8) Metcon (Time) Bike 2miles Run 1.25 Row 800m
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Shoulder Press (10×5 Emom across) Metcon (Time) Row cal Thrusters 20-18-16-14-12-10
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Shoulder Press (3-3-3-3-3 (dead stop each rep)) Metcon (AMRAP – Rounds and Reps) 400m run 21 burpees (6inch target) 21 box jumps Then 400m run 21 KBS 21 push-ups Amrap 20
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Shoulder Press (5×5 (across)) dead stop on chest each rep Metcon (AMRAP – Reps) Russian Kettle Bell Swim 1 min Intervals 1 min rest 10 rounds Add weight in comments
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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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