CrossFit WOD 3/16/19

Warm-up

Row Intervals

1 min @ 20SPM

1 MIn @ 24 SPM

1 MIn @ 30+ SPM

1 MIn @ 20 SPM

Wallsit 30 sec

Jump Squats x5

Hanging Hollow/Arch x10

DB DL x10

DB Hang Snatch x10

2 rounds

Backsquat Prep:

Waiter Squat x5/5

Back Squat x10-20 (Coaches Pace)

Back Squat (10-10-10+)
Metcon (AMRAP – Rounds and Reps)

Partner WOD

Row 250m

DB Snatch x20

Pull-up x10

Amrap 15

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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