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 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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