CrossFit WOD – 6/5/15

CrossFit

Coaches Choice (No Measure)

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

Front Squats

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

Perform one set every 2 minutes.

THIS WILL BE HARD. It is suppose to be. Grind it out. If you get 4/5 reps or 2/3 reps that is okay. Continue to increase with the set reps. We will be testing your front squat within the next 3 weeks.

Metcon (No Measure)

Extra Work

Spend 10 minutes walking on your hands. Scale to wall walks and nose to wall holds if you are not confident on open floor.

Snatch Balance

5×3 – Keep it light and fast.

Metcon (Time)

40yrd Bear crawl

x20 KB Snatches 35/26 (10R/10L)

5RFT

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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