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 10/21/19

    Warm-up
    Wall sits

    Dead bugs

    Banded lateral walks

    Banded squats

    Back squat prep

    1/4

    1/2

    Full

    Metcon prep: Rope climb

    Jump and hang

    Knee tucks

    Tuck and hook

    Rope climb.

    3.2.1.Go!
    Pause Back Squat (3×3 Across)
    *Keep weights across.

    **Slow tempo in decent. 3-5s

    ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
    Metcon (Time)
    Row 15/12 cal

    Back squat x5

    Rope climb x1

    rest 30s

    5 rounds
    *Maintain weight across all sets.

    **Back squat from the rack. Make the weight challenging.

    ***Hit the row hard. Cap yourself @ 45s of very hard effort.

    ****Rope climb to the best of your skill. 5ft off the ground is better than 0.

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