CrossFit WOD – 7/28/15

Metcon (No Measure)

3 Rounds NOT for time

Sword Drill x 10

Side lying T-spine Drill x6

Scorpian x5

Shoulder Press (8 minutes to build to a 3RM)

Push Jerk (x4 Emom8)

Take 5 minutes to find a heavy working set of 4 reps.

This should be a weight that is challenging but you should not miss a set.

Unbroken Pull-ups (AMRAP – Reps)

Unbroken HSPU (Time)

2-minute dubs (AMRAP – Reps)

2:00 Max Effort double-unders
You may perform these at any pace you wish. there will not be a running clock until everyone has completed the Pull-ups and HSPU.

Scaled:

Pull-ups: Smallest band possible; Strict

HSPU: Unbroken Strict Push-ups

Dubs: Singles; if you can do double unders but cannot chain them together that is ok. Do the double unders even if you get a score of 1 that is better than 200 singles. Be proud of that 1 rep!

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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