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Ring Row
Warm-up Wrist Warm-up Noon/3/6/9 x10 30 sec False Grip Hang (row/hang) Ring Rows- Scale to ability Pull-ups Chest to Bar (PVC) Chest to bar Pull-up MU Lecture and Demo Metcon (AMRAP – Reps) In 20 Min progress as far as possible. Start over if you complete every rep x50 Ring Rows x40 Strict Pull-ups x30...
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Metcon (No Measure) Tabata Push-ups V-ups Ring Rows Handstand hold Hollow body Bottom Squat Hold
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Metcon (No Measure) Ring row (EMOM) 5×6 Ring dips (EMOM) 5×6 Ring pass through (EMOM) 5×6 Metcon (AMRAP – Rounds and Reps) AMRAP 5 Squat cleans x2 Muscle-ups x4
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Metcon (No Measure) Every 3 minutes for 15 min 30 dubs (45 singles) 10 front squats @ 50% Metcon (AMRAP – Reps) Tabata Air squat Burpees Ring rows (Curcuit)
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Ring Rows (5×6) Metcon (AMRAP – Reps) 45:15 Medball slams Leg Lifts Iron Lifts Airdyne Burpees
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Pull-ups (5×4 Negatives) Metcon (No Measure) Emom 15 min1 -Burpee x15/12/9 min2 -Thruster x15/12/9 min3 -Ring Rows x15/12/9 min4 -Back squat x15/12/9 min5 -Rest
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Hollow Body Hold Tabata (No Measure) Ring Rows (4×8) Metcon (Time) Pull-ups x50 Burpee Box Jumps x30 Clusters x10
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Ring Rows (5×8) Focus: Maintaining or establishing a False Grip Metcon (Time) Row 1000m x45 Push-ups x45 KBS Row 750m x30 Push-ups x30 KBS Row 500m x15 Push-ups x15 KBS
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Metcon (AMRAP – Reps) With a Running clock Min 0-10 Run 800m Amrap Back Squat x5 @ 50% Ring Rows x10 Min 10-20 Run 800m Amrap Front Squat x5 @50% Pull-ups x10 Min 20-30 Run 800m Amrap OHS x5 @ 50% Chest 2 Bar Pull-ups x10 *Bars may come from racks. **Racks are to be...
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Ring Rows (8-8-8-8-8) Metcon (Time) Airdyne Deadlift 21-15-9
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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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