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 8/11/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Prone Rotations x10/10

    Prone Y x20

    Prone T x20

    Elbow Rotations x20

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Low Hang Power Clean

    Power Clean

    Push Jerk

    20:00-30:00
    Muscle Clean (3-3-3-3-3)
    Metcon (3 Rounds for time)
    40:00-55:00

    0-5:00

    30 Clean and Jerks 115/80

    5 minute cap

    5:00-10:00

    30 Clean and Jerks 135/95

    5 minute cap

    10:00-15:00

    ME Clean and Jerks 155/105

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