CrossFit WOD – 8/24/15

Metcon (No Measure)

Hip Mobility

Then

3 rounds not for time

Goblet Squats x8

Squat Therapy x10

Superman to V-up x 5 Each way

Back Squat (With a Running Clock)

Perform one Set Every Min on the MInute

S1 @ 50% x 8

S2 @ 60% x 6

S3 @ 65% x 5

S4 @ 70% x 4

One min Rest

Perform one set every 2 minutes

S5 @ 75% x 3

S6 @ 80% x 2

S7 @ 85% x 1

S8 @ 90% x 1

S9 – S10 @ 95% x1-2

Metcon (Time)

45 KBS 70/53

30 Burpees

15 KBS 70/53

Metcon (AMRAP – Rounds)

Extra Gymnastics

Practice Kipping/Butterfly Pull ups for 10 min

Set a 3RM Weighted Pull-up

Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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