CrossFit WOD – 6/26/15

CrossFit

Coaches Choice (No Measure)

Front Squat (5-3-1-1-1-1)

Set 1 @ 80%

Set 2 @ 85%

Set 3 @ 90

Set 4 @ 95

Set 5 @ 100-105

Set 6 @ 105+

Metcon (Time)

12-9-6

Handstand push-ups

Box Jumps 24″/20″

for time
– 6-minute cap

– Scale to hand-release push-ups if you have to use more than 2 ab-mats for HSPU.

– If you scale, add 3 reps push-ups for each round.

– 2-minute recovery, begins at the time cap

Metcon (Time)

12-9-6

Wall-balls 30/20

Kettlebell swings 70/53

for time
Compare these scores to 9/15/14

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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