CROSSFIT WOD

8/19/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Deadlift Technique Review
Hang Clean Technique

Strength: (20 min)
Deadlift
[50/8 60/5 65/5 70/5 75/5 80/5 MAX/5]

WOD: (20 min)
– Alt EMOTM for 16 Minutes –
1: 6 Hang Power Cleans
2: 12 OH Barbell Lunges
3: 18 V-Ups
4: Max Calorie Row

*Record total calories rowed, 20
cal penalty for any round not completed

L1: 45/33#, Situps
L2: 75/44#
L3: 95/55#
L4: 155/100#

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8/18/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
CTB Pullup Technique

Strength: (20 min)
Front Squat – 5RM Test
[50/5 60/5 70/5 75/5 80/5 MAX/5]

WOD: (20 min)
– 15 Minute AMRAP –
200M Run
20 CTB Pullups
50 Double Unders

L1: Ring Rows, Singles
L2: Jumping CTB, Singles (2x)
L3: As Written
L4: 7/4 Bar MU every other round

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8/17/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Push Press Technique
Rope Climb Technique

Strength: (20 min)
Push Press
[50/5 x 2 60/5 65/5 70/5 x 3]

WOD: (20 min)
– For Time –
21-18-15-12-9-6-3 Reps
Burpees to 6″ Target
Wallballs
1 Rope Climb

[25 Minute Cap]

L1: Regular Burpees, Light Wallball, 5 Ring Rows
L2: 14/10#, Asst Strict Pullups
L3: 20/14#
L4: 30/20#, Legless

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8/16/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Snatch Technique & High Hang Positioning

Strength: (20 min)
Power Snatch (HH)
[50/4 60/3 65/3 70/3 75/3 80/3 85/2]

WOD: (20 min)
– 2 Minute AMRAP x 4 –
5 Box Jumps
5 Overhead Squats
*Rest 2 Minutes between AMRAPs

Record score as reps, and record ONLY your lowest round

L1: 20″ Step Ups, Light OHS or Front Squats
L2: 14/12″, 75/45#
L3: 24/20″, 115/75#
L4: 30/24″, 155/105#

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8/15/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Handstand / HSPU Progressions

Strength: (20 min)
Back Squat – 5RM Test
[50/5 60/5 70/5 75/5 80/5 MAX/5]

WOD: (20 min)
– 6 Rounds for Time –
3 Muscle Ups
6 HSPU
10 Hang KB Snatches (5 each arm)
Rest 1 Minute

L1: Box Dips (2x), Asst Pushups, Light DB
L2: Band Asst Dips (2x), Box HSPU, 35/26#
L3: Ring Dips (2x), 53/35#
L4: Deficit HSPU (5/3″), 70/53#

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