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 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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