CrossFit WOD – 6/10/15

CrossFit

Metcon (No Measure)

2 Rounds

Batwing x 10 w/2 sec pause @ contraction

Reverse Snow Angel x20

Sot Press x10

Split Jerk (6×2)

Set 1-2 @ 70%

Set 3-4 @ 75%

Set 5-6 @ 80%

2 Sec pause on Dip and Catch of each rep.

Perform one set every 90 sec

Metcon (AMRAP – Reps)

x50 HSPU

x50 Box Jumps

x50 Ring Dips

Metcon (No Measure)

Extra Work

Core strengthening

Back Ext

3×15

GHD Sit-up

3×15

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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