CrossFit WOD, July 3, 2020

20200703 Weightlifting Power Clean (3-3-3-3-3) Following warm up to initial starting weight, athletes can climb for all sets or perform all sets at a higher weight. Rest 2 Min between sets, does not have to be touch and go. Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups A classic CrossFit Benchmark, this workout […]

CrossFit WOD, July 2, 2020

20200702 Metcon Metcon (5 Rounds for reps) Every 4 Min for 5 Rounds 400m Run/500m Row 12 Pull Ups (no butterfly kip) 20 Russian Twists Russian Twists can be at athletes weight choice. Quality of the movement is more important than the weight. Athletes should have about 1 Min rest between rounds, trim the run […]

CrossFit WOD, June 29, 2020

20200629 Weightlifting High Hang Squat Snatch (4 Sets, 5 Reps Per Set) One set every 3 minutes. High Hang Squat Snatch demands getting the pull, but punching down under the bar and finishing strong. Build as comfortable and skill allows. Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 Russian Swings 53/35 10 […]

CrossFit WOD, June 27, 2020

20200627 Metcon Metcon (Time) For Time: Min 0-7 21-15-9 Deadlift 225/135 Box Jump 30/24 Rest Min 7-9 Min 9-16 800m Run Rest Min 16-18 Min 18-25 4 Rounds 7 Hang Power Clean 135/96 5 Bar Muscle Ups We have a segmented working today, almost interval style. At go, proceed to deadlifts and box jumps, continue […]