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 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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