CrossFit WOD – 6/1/15

CrossFit

Metcon (No Measure)

Squat Therapy x5

Goblet Squat 70/53 2×10

Back Squat (5×1 @ 95% Emom5)

Metcon (Time)

18-15-12-9-6-3

KB Thrusters 53/35

18-15-12-9-6-3

Chest 2 Bar pull-ups

RX+ Bar MU Same Rep Sceme as C2B

Metcon (No Measure)

Extra Work

Strict Weighted Pull-ups

5×5

Weighted Push-ups

5×10

20yrd Sprint x 20

1 Sprint Every 30 Sec (10 min)

Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    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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