Tag

Wall Walk
Pull-ups (8-8-8-8-8) Scale Option 1 Negative: 4-4-4-4-4 Scale Option 2 Hollow Body Ring Row 8-8-8-8-8 Metcon (AMRAP – Reps) Suicide x1 Wall Walks x3 Amrap 7
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  Gymnastics Metcon (No Measure) Handstand Walk Work: Kick-Ups 5 x 3 Shoulder Taps 3 x 10 Wall Walks 3 x 3 Inverted Box Walk Arounds 3 x 10L/10R Metcon Metcon (Time) 50 Calorie Row 50 Toes to Bar
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Metcon (No Measure) Emom 28 Min 1- bear crawl 75ft Min 2 – sled lush 50 m Min 3 – wall walk x4 Min 4 – box jumps x20
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Bench Press (5×8 @ 65-70% (across)) Metcon (Time) Wallwalk x10 Push-pressx30 Cal row x50 Push press x30 Wall walk x10
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Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″ In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007 To learn more about Adrian click here
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12 Days of Christmas (Time) x1 Clean & Jerk x2 Burpee Box Jump Overs x3 Wall Walks x4 Thrusters x5 Toes 2 Bar x6 Wall Balls x7 KBS 70/53 x8 S2OH x9 Push-ups x10 Pull-ups x11 Box Jumps 1200m Row Weights for barbells should be as follows: Clean & Jerk: Heaviest (185/115 weight cap) Thruster:...
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Push Press (5-5-5-5-5) Pause each rep on the chest. Metcon (No Measure) Emom 16 Min 1 – wall walks x2 Min 2 – box step overs x12 (weighted)
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Warm-up Straight arm/leg Bear Crawl 50ft Dead Bugs x30 Med ball Granny Throws x15 Handstand Push-ups (4xME) Strict Metcon (AMRAP – Reps) Amrap 11 x30 Pull-ups x3 wall walks
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Warm-up Banded shoulder mobility KB layover (shoulder stability) 1 min Overhead lunge (PVC/bar) 2×10 Metcon (Time) Overhead squat x9 Wall walks x3 7 rounds
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Warm-up 90/90 Breathing Squat & Reach 5×10 sec Weightlifting Back Squat 1×5 @ 75% 2×3 @ 80% 2×2 @ 85% 2×1 @ 90% 1xME @ 80% Metcon AMRAP 10 Metcon (AMRAP – Rounds and Reps) Wall Walk x3 Air Squat x15
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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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