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 8/5/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Prone Split Rotation 3×10

    Prone Y’s x20

    Prone T’s x20

    Prone A’s x20

    Seesaw Squat

    Air Squats

    Clean work

    Push Press

    Push Jerk

    Split Jerk

    30:00-55:00
    Big Clean Complex (1-1-1-1-1-1)
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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