CROSSFIT WOD

1/20/19 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Movements Review

Strength (20 min)
– Alt EMOM for 12 Min –
3-6 Muscle Ups *Strict Ring Pull-ups
4-8 Seated DB Press
45 sec Plank (Weighted if able)
Rest

WOD (20 min)
– 4 Rounds For Time –
400M Run
25 Air Squats
25 Push Ups
25 V-Ups

[20 Min Cap]

*Scale as needed, asst pushups or situps

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1/19/19 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Overhead Squats

Strength (20 min)
Overhead Squats

5/50 5/60 5/70 5/75 5/80%

WOD (20 min)
Teams of 3

5K Row For Time
*one person Rowing at a time
**Rotating Every 250m

Complete For time

120 HSPU
60 Bar Muscle Ups
40 Clean & Jerks (135/95)

L1: Hand Release Push up, Assisted pull-ups (95/65)
L2: Push-ups , Burpee Pull-ups , 115/75
L3: Rx
L4: 185/125

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1/18/19 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Jerk Complex

Strength (20 min)
Push Press + Push Jerk + Split Jerk

1/50 1/55 1/60 1/65 1/70 1/75 3×1/80

WOD (20 min)
-For Time-
4 Rounds

24/18 Calorie Row
8/5 Muscle-ups
8 Box Jump Overs (24/20)

16 min cap

L1: 15/10 Cal Row , Assisted Dips , Step up overs
L2: Ring Dips , (24/20)
L3: Rx
L4: 40/30

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1/17/19 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Movement review

Strength (20 min)
Strict Press

5/50 5/55 5/60 5/65 5/70 5/75

WOD (20 min)
12 minute alternating EMOM

30 seconds : Calorie Row
30 Seconds: Rest
30 Seconds: Burpee Broad jumps(6/4’)
30 Seconds: Rest
30 Seconds: Push-Ups
30 Seconds: Rest

L1: Assisted Push-ups
L2: Assisted Push-ups
L3: Rx
L4: Rx

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1/16/19 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Cleans

Strength (20 min)
Power Cleans

3/50 3/55 3/60 2/65 2/70 2/75 3×1/80%

WOD (20 min)
15 minute alternating EMOM

6 Squat Clean & Jerks (185/125)
12/10 Assault Bike
8 HSPU

L1: 95/65, 30second Bike, Seated DB Press
L2: 135/95, 9/6 cal, Pike hspu
L3: Rx
L4: 205/145, 15/10 cal , Strict hspu

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