CrossFit WOD – 7/2/15

CrossFit

Metcon (No Measure)

Band Assisted Hip and Shoulder Mobility

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 6 minutes of:

4/3 Muscle-Ups

12 Alternating Pistols

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

4 Hang Cleans (185/135 lbs)

8/6 Strict Handstand Push-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

5 Deadlifts (275/185 lbs)

10 Burpees Over the Barbell

50 Double-Unders

Rest exactly 4 minutes, and then. . .

Complete as many rounds and reps as possible in 6 minutes of:

4 Thrusters (135/95 lbs)

8 Ring Dips

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.

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