Wod

CrossFit

07-19-2018
07192018
Weightlifting
Snatch Complex II (1 RM )
1 Snatch Pull
1 Power Snatch
1 Snatch Balance
2 Over Head Squat
Cash Out
Metcon (Time)
1 Mile Run/walk (Not for time)
Weighted Optional.
Just go for a run or make it a heavy walk. If you want to do it for time. That’s okay too.

CrossFit

07-18-2018
07182018
Weightlifting
Clean Pull (7×1)
Squat Clean (7×2)
Power Clean (7×3)

CrossFit

07-17-2018
07172018
Metcon
Metcon (Time)
1000m Row
90 Sit-ups
80 Wallball 20/14
70 Push-ups
60 Push Press 75/55
50 Box Jumps 24/20
40 Ring Dips
30 Pull-ups
Break it up any how. 1000m Row must be completed first.

CrossFit

07-16-2018
07162018
Metcon
Metcon (Time)
5 RDS:
200m Run
DB Snatch 40/25 Rx+ 50/35
Weightlifting
Behind the Neck Shoulder Press (30 )
No dip.
Break it up as needed
Cash Out
25 Roll to Candlestick

CrossFit

07-15-2018
07152018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

07-14-2018
07142018
Metcon
Metcon (3 Rounds for reps)
AMRAP 7 Minutes:

50 Double-Unders
10 Overhead squats 95/65# [Rx+115/75]

AMRAP 5 Minutes:

10 Pushups
5 Power Clean 95/65# [Rx+115/75]

AMRAP 3 Minutes:

Burpees Over Bar (Parallel)

*Rest 3 minutes between wods.

Hit a 400m cool-down run after your last burpee, even if you speed walk try not to go straight to your back.

CrossFit

07-13-2018
07132018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
07.09.2018 | MONSTER MASH

CrossFit Linchpin Test 11
For time:
7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135

For time:
2 Mile Run
200 Ft. Handstand Walk

For time:
50 Push-ups, Hand Release
50 Thrusters, 65/45

*Rest 5 minutes between workouts.

CrossFit

07-12-2018
07122018
Metcon
Metcon (Time)
300 Ft Hand Stand Walk (30 Ft Increments)
*Every time you drop 200m run.

Scale is 5 Min Hand Stand Hold. Every time you drop 200m Run.

Metcon
Metcon (AMRAP – Reps)
3 RDS: 30/30 Work/Rest
Wallball
Burpee Box Jump Over 24/20
SDHP 75/55
K2E

CrossFit

07-11-2018
07112018
Weightlifting
20 Min EMOM
5 Back Squat (55-65%) Even
3 Front Squat ODD
Cash Out
Metcon (AMRAP – Reps)
3 RDS: 40/20 work/rest
Calorie Assault Bike (Arms Only)

CrossFit

07-10-2018
07102018
Weightlifting
Deficit Deadlift (3 x 10 (Moderate Weight))
Metcon
Metcon (Time)
3 RDS:
200m DB Farmers Carry 40/25 Rx+ 50/35
25 Abmat Sit-ups
10 Bar Muscle-ups

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