CrossFit WOD – 12/7/15

Metcon (No Measure)

2×10

Squat Therapy

Goblet Squats

Back Squat (One set every 2 min)

S1 x3 @ 75%

S2 x2 @ 80%

S3 x2 @ 85%

S4 x2 @ 90%

S5 x1 @ 90-95%

S6 x1 @ 95-100%

S7 x1 @100%+

S8 x1 @100%+

Metcon (AMRAP – Rounds and Reps)

Death by 10m Sprints

Compare to 3/18/2015 score.

start @ 5 rounds. Add 5 rounds to score.

Workout of the Day

CrossFit

  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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