CROSSFIT WODS

6.15.18

Push Jerk Every 3 minutes for 6 minutes: 10 Push Jerk @ 40-50% of 1-RM Jerk (3″ pause in dip, 3″ pause in receiving) immediately followed by. . . Every 3 minutes for 6 minutes: 8 Push Jerk @ 50-60% of 1-RM Jerk (2″ pause in dip, 2″ pause in...
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6.6.18

STRENGTH: Snatch Complex EMOM, for 4 minutes: 2 Snatch Press Immediately followed by… Every 90″ for 2 sets: 2 Snatch Push Press + 2 Overhead Squat (pause for 2 seconds in the bottom position of each overhead squat) Immediately followed by… Every 90″ for 2...
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6.5.18

Power Cleans – As Many Reps As Possible: 185/125 Max Reps *Rest 2 mins. 155/105 Max Reps *Rest 2 mins. 135/95 Max Reps *Rest 2 mins. A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale)...
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6.1.18

STRENGTH: Push Jerk Every 3 minutes for 6 minutes: 10 Push Jerk @ 40-50% of 1-RM Jerk (3″ pause in dip, 3″ pause in receiving) immediately followed by. . . Every 3 minutes for 6 minutes: 8 Push Jerk @ 50-60% of 1-RM Jerk (2″ pause in dip, 2″...
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5.31.18

10 Rounds: 100 meter sprint 10 Pull-ups 100 meter sprint 10 Burpees *Rest 30 seconds
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5.30.18

Snatch Complex: Every 90″ for 3 sets: 2 Snatch Push Press + 2 Overhead Squats Every 90″ for 3 sets: 3 High Hang Snatches Every 90″ for 3 sets: 2 Hang Snatches from Knee EMOM for 4 sets: 1 Full Snatch **Full Squats on ALL snatches! METCON: 12-9-6-3:...
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5.29.18

STRENGTH: Back Squat Warmup Sets: 10 reps @ 30% 8 reps @ 50% 6 reps @ 60% * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 85% * Set 3 – 2 reps @ 90% * Sets 4-8 – 2 reps @ 90-95% METCON: 3 Rounds: 800 Meter Run or 900 Meter Row  40 Weighted Sit-ups 20 Box...
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5.25.18

STRENGTH: Spend 12-15 min. building to 85-90% of your 1-RM Clean, and then… Every 2 minutes, for 16 minutes (8 sets): Full Clean + 2 Front Squats @ 80-85% of your 1-RM Clean METCON: AMRAP in 20 min: 15 Medball Cleans 12 Medball Sit-ups 9 Knees to...
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5.24.18

For time: 50/30 Cal Assault Bike 50 Overhead Squats (75/55 lbs) When the running clock reaches 10:00… 4 Rounds: 60 Double Unders 12 Strict Handstand Push-Ups When the running clock reaches 20:00… For time: 50 Box-Facing Burpee Box Jump-Overs D. For time: 600 meter Run...
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5.23.18

Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 3 reps @ 2111 Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat x 2 reps (pause for 2 seconds in the bottom position of each overhead squat)...
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