CrossFit WOD – 7/1/15

CrossFit

Metcon (No Measure)

External Rotation x20

Close Grip OHS x15

Split Jerk (10×3/2)

Perform 1 Set every 2 minutes

Set 1-3 @ 70% x3

Set 4-5 @ 75% x2

Set 6-10 @ 80% x2

Metcon (AMRAP – Reps)

Amrap 6

x50 Dubs

x5 Jumping Muscle-ups

Scaled Option 1: x5 Muscle-up Transfer

Scaled Option 2: x3 Ring Rows + Ring Push-ups

Metcon (No Measure)

Extra Work

Core strengthening

Wall GHD

3×20

Side Plank

3x1min

Hanging L-sit Hold

3xME (minimum of 30 sec total each set)

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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