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 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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