CrossFit WOD – 7/14/15

Coaches Choice (No Measure)

Power Clean + Squat Clean (6×2)

Start @ 70% and then build over the course of 6 sets

Perform 2 Set every 2 minutes

Metcon (AMRAP – Reps)

Power Clean @ 205/155

Strict HSPU

1-2-3-4-5-6-7-8…….

9 min Amrap

Ascend in reps as high as possible in 9 minutes.
Scaleble Options

Level 1 – 185/135

Level 2 – 155/115

Level 3 – 135/95

Level 4 – 115/80

Metcon (Weight)

Close-Grip Bench Press

Set 5 Rep Max

Then

4×5 @ 90% of 5 Rep max

Superset with

Weighted Pull-ups

4×5

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.

CrossFit Teens

Archives