CrossFit WOD – 7/13/15

Metcon (No Measure)

Emom 9

Min 1 – Dubs

Min 2 – x10 Goblet Squats 35/53

Min 3 – x10/8 TTB

Back Squat (5×7 @ 65%)

Perform each set every 90 Sec.

Metcon (Time)

21-15-9

Wallball 20/14

AKBS 53/35

Rest 2 min

x45 Wallball

x45 AKBS

Metcon (No Measure)

Core Work

Strict TTB

4×5

L-Sit hold

4xME

Tabata

Sit-ups

Burpees

Alternate each round until you have completed 8 total rounds.

Workout of the Day

CrossFit

  • CrossFit WOD 7/22/19

    Warm-up
    Nordic Lift x10

    Single leg half squat w/leg lift x10

    Bound 1-3 Plates w/stiff legs x10

    3 rounds

    Deadlift Prep:

    Discuss halt

    DL to Knee

    DL to Thigh

    Deadlift

    Attach plates, x10 @ coaches pace

    Metcon Prep:

    Demo Movements

    Find Restate

    3.2.1.Go!
    Deadlift (5×10)
    *Across 50-60% of your 1RM

    **Pause in the hang. 1inch from the floor.

    ***Focus on breathing and having excellent position.
    Metcon (AMRAP – Rounds and Reps)
    Dubs 65

    Burpees x10

    Goblet Carry 100m

    Amrap 12
    *Hill Side of the Box for carry

    **Move with consistency and hustle.

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