CrossFit WOD – 6/15/15

CrossFit

Metcon (No Measure)

Squat Therapy x5

Goblet Squat 70/53 2×10

Back Squat (5-3-1-1-1-1)

Set 1 – x5 @ 80%

Set 2 – x3 @ 85%

Set 3 – x1 @ 90%

Set 4 x1 @ 95%

Set 5 x1 @ 100-105%

Set 6 x1 @ +105%

Work off of the new PR that you set last week. If you did not set a new PR then work off of the same weight as last week.

Metcon (Time)

x3 Wall Walks

x20 Weighted Sit-ups 20/10

x60 Burpees

Rest 5 min

x60 Burpees

x20 Weighted Sit-ups 20/10

x3 Wall Walks

Metcon (No Measure)

Extra Work

Snatch Balance

Work up to a 1 Rep Max with a 3 Sec pause on the Catch. DO NOT MAX OUT. This is meant to be stability exercise to help prep us for our cycle of Snatch and Clean & Jerk

Additional Metcon

800m Run x 3 @ 85-90%

Workout of the Day

CrossFit

  • CrossFit WOD 1/20/2021

    Back Squat (3@70%- 3@80% – 3+@90%)
    Metcon (5 Rounds for time)
    Every 5:00 x 5 sets:

    30s Max Effort Air Bike

    15 American Kettlebell Swings

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