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 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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