CrossFit WOD – 5/28/15

CrossFit

Metcon (No Measure)

Reverse Snow Angel x20

Back Ext x 25

Superman hold 3×20 sec

Deadlift (5-3-1-1-1-1)

x5 @ 80%

x3 @ 85%

x1 @ 90%

x1 @ 95%

x1 @ 100-105

x1 @ 105+

Perform 1 set every 2 minutes

Metcon (AMRAP – Reps)

12min AMRAP

C2B Pull-up

Cal Row

10-15-20-25-30-35-40-45-50

RX+

MU 3-6-9-12-15-18-20-21-24

Cal Row 10-15-20-25-30-35-40-45-50

Metcon (No Measure)

Open Gym

**Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need help with your progression.

Additional Strength Session

Increase weight from last week.

Seated Barbell Press

5×5

Lat pull-down (Grab a Coach to help set up)

5×12

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    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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