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 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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