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 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

CrossFit Teens

Archives