CrossFit WOD – 6/19/15

CrossFit

Coaches Choice (No Measure)

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

Build over 6 sets to a heavy 1RM for the day. This does not need to be a new PR. it needs to be strenuous. We will be going for a PR next week.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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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