CrossFit WOD – 8/13/15

Metcon (No Measure)

Emom 9

Strict pull-up x 9

Plank 40Sec

HandStand Kick-up

PP-PJ-SJ Complex (5×2)

Push-press, push jerk, split jerk
build to a heavy 2 rep within 5 minutes and then perform one set every 2 minutes for 10 minutes.

Metcon (Time)

HSPU x50

T2B x50

Every time you break the set = 250m Row

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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