CrossFit WOD – 6/4/15

CrossFit

Metcon (No Measure)

Reverse Snow Angel x20

Back Ext x 25

Superman hold 3×20 sec

Deadlift (5-3-1-1-1-1)

x5 @ 80%

x3 @ 85%

x1 @ 90%

x1 @ 95%

x1 @ 100-105

x1 @ 105+

Perform 1 set every 2 minutes

Metcon (Time)

2 RFT

800m Run

x30 Sit-Ups

x2 Rope Climbs

RX+

GHD Sit-ups

Metcon (No Measure)

Open Gym

**Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need help with your progression.

Additional Strength Session

Increase weight from last week.

Seated Barbell Press

5×5

Lat pull-down (Grab a Coach to help set up)

5×12

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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