CrossFit WOD – 8/6/15

Metcon (No Measure)

Batwing x 9 w/2 sec hold

Sot Press x10

3 rounds

Tall Jerks (3×3 Every 90 Sec)

Split Jerk (10×1)

Set 1 @ 60%

Set 2 @ 70%

Set 3 @ 75%

Set 4 @ 80%

Set 5 @ 85%

Set 6 @ 90%

Set 7 @ 95%

Set 8 @ 98-100%

Set 9 @ 100-105%

Set 10 @ 105+

Perform 1 Set every 2 minutes

Metcon (Time)

12-9-6

Thrusters @ 115/85

Bar over Burpees

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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