CrossFit WOD – 7/3/15

CrossFit

Coaches Choice (No Measure)

Overhead Squat (3×10)

Level 1 – PVC Pipe

Level 2 45/35

Level 3 95/65

It has been a long time since you all have had weighted OHS so please me modest. We will be slowly building up over the next few weeks to establish a new PR.

Squat as deep as you possibly can each time.

Metcon (Time)

5RFT

5 Power Cleans 135/95

10 C2B

15 Box Jumps 24/20

Run 400m

Metcon (No Measure)

Snatch @ 45%

5×2 Every 90 Sec

No Feet movement or heel lift.

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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