CrossFit WOD – 6/18/15

CrossFit

Metcon (No Measure)

Reverse Snow Angel x20

Back Ext x 25

Superman hold 3×20 sec

Sumo Deadlift (8-5-3-1-1-1-1)

over the course of 7 sets find a 1RM

12min time domain.

Metcon (No Measure)

Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need help with your progression.

2-minute dubs (AMRAP – Reps)

2:00 Max Effort double-unders

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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