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 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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