CrossFit WOD – 6/3/15

CrossFit

Metcon (No Measure)

2 Rounds

Batwing x 10 w/2 sec pause @ contraction

Reverse Snow Angel x20

Sot Press x10

Split Jerk (5×2 @ 75% EMOM 5)

Metcon (AMRAP – Reps)

x5 1 minute intervals

Row Cal 30 Sec Rest.

Score = Total Accumulated Calories

Metcon (No Measure)

Extra Work

Turkish Get up

3×2

Run 400m

x10 DL@ 185

Run 400m

x15 DL @ 205

Run 400m

x20 DL @ 225

Run 400m

x25 DL @ 245

Run 400m

x30 DL @ 275

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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