CrossFit WOD – 8/19/15

Metcon (No Measure)

Iso Reverse Fly x10

Sword Drill x15

Sot Press x10

2 Rounds

Hang Snatch (Perform 1 Set Every 2 minutes)

S1 @ 60% x2

S2 @ 65% x2

S3 @ 70% x2

S4 @ 75% x2

S5-6@ 80% x2

1000m Row (Time)

Max Effort 1000m 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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