CrossFit WOD 8/11/20

Warm-up

0-5:00

Briefing

5:00-20:00

Prone Rotations x10/10

Prone Y x20

Prone T x20

Elbow Rotations x20

High Pull

High Pull to Front Rack

High Hang Muscle Clean

High Hang Power Clean

Low Hang Power Clean

Power Clean

Push Jerk

20:00-30:00

Muscle Clean (3-3-3-3-3)
Metcon (3 Rounds for reps)

40:00-55:00

0-5:00

30 Clean and Jerks 115/80

5 minute cap

5:00-10:00

30 Clean and Jerks 135/95

5 minute cap

10:00-15:00

ME Clean and Jerks 155/105

Workout of the Day

CrossFit

  • CrossFit WOD 3/5/2021

    Bench Press (5@40% – 5@50% – 5@60%)
    *This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks.

    **We will begin the press next week.
    CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
    15-Minute AMRAP of:
    9 Deadlifts, 155# / 100#
    12 Push-ups
    15 Box Jumps, 24″ / 20″

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