CrossFit WOD – 7/21/15

WarmUp

Coach’s Choice

 

Strength

Power Snatch + Squat Snatch (6×2)

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

Perform 2 Set every 2 minutes

Post your scores to the Whiteboard.

 

Metcon (AMRAP – Reps)

Power Snatch 135/85

Ring Dips

1-2-3-4-5-6-7-8-9-10………

9min AMRAP

 

Scaleble Options

Level 1 – 115/75

Level 2 – 95/65

Level 3 – 85/55

Level 4 – 65/45

**you can also use the same weight that you finished your Strength word with.

Post your scores to the Whiteboard.

 

Metcon (Weight)

Bench Press
Find your 3 rep max.
Close Grip

Post your scores to the Whiteboard.

Then

4×5 @ 90% of 3 Rep max

Superset with

Weighted Pull-ups – go heavier than last week.

4×5

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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