CrossFit WOD – 8/3/15

Metcon (No Measure)

Emom 9

Min 1 Bridge Press x5

Min 2 Squat Therapy x10

Min 3 Sot Press x10

Back Squat (Perform 1 Set every 2 minutes)

S1 – x5 @ 70%

S2 – x3 @ 75%

S3 – x3 @ 80%

S4-S5 – x2 @ 85%

Metcon (Time)

Every 4 min for 16 minutes

x25 WallBall 20/14

x20 KBS 53/35

x15 Pull-ups

Metcon (No Measure)

Extra Work

3 RNFT

x15 GHD Sit-ups

x10 Standing Dumbbell Press (AHAP)

x2 Rope Climbs

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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