CrossFit WOD – 6/16/16

Warm-up

Hip Swings x20

Broad Jump x15

Med ball Throws (from chest) x10

Clean and Jerk (2-2-2-2-2-2 75-90% (Across))

“Across” means you will stay at the weight through all 6 sets. We want CONSISTENCY! Even if it feels good wait until you have completed all 6 sets before you go up any. Pick a weight between 75-90%. Gage as you warm up.

Metcon

Metcon (AMRAP – Rounds and Reps)

50ft Sprint

8 Clusters

10 min AMRAP
(Record # of Clusters)

Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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