CrossFit WOD – 9/28/15

Metcon (No Measure)

Hip Mobility

Split Squat x10

Good Morning x10

Goblet Squat x10

Back Squat (5-5-5-5-5)

x10 reps with an empty bar then 5 sets to find a max weight on your 5 rep max.

Perform 1 set every 2 minutes

Metcon (Time)

Thrusters 95/65 x15

Box Jumps x10 20/24

Deadlift 95/65 x15

3 RFT

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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