CrossFit WOD – 7/6/15


Metcon (No Measure)

Emom 9

Min 1 – Dubs

Min 2 – x10 Goblet Squats 35/53

Min 3 – x10/8 TTB

Back Squat (3×3 @ 40%)

3 Sec Pause at the Bottom.

Back Squat (3×12 @ 60%)

Focus on keeping the same tightness and Balance that you had in the pause squats. Take the reps as slow as you need to in order to “feel the change”.

-Perform each set of squat every 2 minutes for 12 minutes

Metcon (AMRAP – Reps)

Amrap 12

KBS 53/35 x 25

TTB x 20

Burpee x 15

100m Sprint

** each completed sprint = 1 Rep.

Metcon (No Measure)

Extra Work

Split Stance Press @ 45% of Press Max

3 x 5R/5L

Push Jerk

Build to a 2 Rep Max

Metcon 2

Every 3 min for 12 minutes

x16 W.Lunges @ 53/35

x10 GHD Sit-ups

Rest for remaining time. You should have at least 30-45sec of rest before the next set begins. If not then Drop the weight or Reps of the lunges but not the GHD.

Workout of the Day


  • CrossFit WOD 5/7/21

    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)

    Double Unders



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