CrossFit WOD – 8/14/15

Metcon (No Measure)

Hip Mobility

Goblet Squat x15

Squat Therapy x15

Half-Kneeling Press x15 @ 25/15

Overhead Squat (5×3 @ 75%)

Metcon (AMRAP – Rounds and Reps)

KB Front Lunge x10 Each leg Alternating

100m Farmers Carry

Farmers carry is Measured in 10m Intervals. 10m = 1 Rep

RX 26/35

RX +35/53

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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