CrossFit WOD – 1/12/16

Metcon (No Measure)



Metcon (Time)

10 Snatches

20 Box jumps

30 Cleans

40 push-ups

30 Cleans

20 Box Jumps

10 Snatches

The snatches and Cleans should be the same weight. I want the snatches to be a moderate weight the you could do one maybe two reps at a time with. the cleans you should be good for 3-5 reps at a time. Coaches suggestion will be 135/95 for fitness. 155/115 for a aggressive stimulation.

Workout of the Day


  • CrossFit WOD 5/14/21

    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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