CROSSFIT WODS

4.20.18

STRENGTH: Hang Squat Snatch Every 90 seconds for 4 Rounds: 2 reps @ 75-80% Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up. Followed by… Full...
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4.19.18

METCON: AMRAP IN 10 MINUTES: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest 2 minutes, and then… AMRAP IN 12 MINUTES: 10 Power Cleans 20 Pull-Ups (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65...
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4.18.19

STRENGTH: Back Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% **Rest no more than 60 seconds or the time it takes you to put weight on the barbell METCON: 3 Rounds In five...
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4.17.18

STRENGTH: Split Jerk EMOM for 15 minutes: 1 rep @ 70-80% Goal of this session is fine-tuning technique. Your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher METCON:...
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4.16.18

STRENGTH: Front Squat Build to today’s 2-RM Pause Front Squat Followed by… Two sets of: Front Squat 4 reps @ 90% of today’s 2-RM Pause Squat (no pause or tempo prescription on these) Rest 2 minutes METCON: For time: 30/20 Calories of Assault Bike 8 Ground to Overhead...
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4.14.18

METCON: For Time 50 calorie Row 50 Box Jump Overs (24/18 in) 50 Deadlifts (180/120 lbs) 25 Calorie Row 50 Wall Ball Shots (20/14 lbs) 50 Ring Dips 25 Calorie Row 50 Wall Ball Shots (20/14 lbs) 50 Deadlifts (180/120 lbs) 50 Calorie...
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4.13.18

STRENGTH 3 Position Snatch: Every 2 minutes for 10 minutes: 3-Position Snatch @ 65-70% High hang, mid-patella, floor *Full Squat for each position METCON In teams of three, complete 5 sets each of: 500 Meter Row 15 Burpee Box Jump-Overs (24″/20″) 10 Overhead Squats...
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4.12.18

METCON: FOR TIME: 40 WALL BALL SHOTS 40 HANG SQUAT CLEANS 95#/65# 40 PULL-UPS 40 DEADLIFTS 95#/65# 40 PUSH-UPS 40 BOX JUMPS 40 RUSSIAN KETTLEBELL SWINGS 40 TOES TO BAR 40 AIR SQUATS 40 HANG SQUAT SNATCHES 95#/65# 40 DOUBLE UNDERS 40 SIT-UPS 40 BURPEES *200 METER RUN...
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4.11.18

STRENGTH: FRONT SQUAT: 4 REPS @ 40% 4 REPS @ 50% 4 REPS @ 60-65% 3 REPS @ 75% 3 REPS @ 85% 2 REPS @ 90% 1 REP @ 95% 1 REP @ 95%+ **Rest no longer than what it takes you to switch out your weights. METCON: 3 ROUNDS FOR REPS: 60″ WALL BALLS SHOTS 60″ REST...
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4.10.18 (CF)

STRENGTH: Clean and Jerk Complex: Hang Clean + Full Clean + Jerk *Spend 20 minutes building to a heavy complex weight *Drop weight after Hang Clean. Pick back up within 5 seconds for Clean.  *SQUAT FOR BOTH CLEANS METCON: 4 Rounds for time: 25/20 Cal on Air Dyne 20...
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