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 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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