CROSSFIT WOD

6/23/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Double Under Practice

Strength: (20 min)
Back Squat
[50/8 60/4 70/3 80/2 85/2 90/2 TEST/2]

WOD: (20 min)
– For Total Time, Including Rest –
Buy In: 400M Run
– 6 Rounds –
5/3 Strict Chinups
10 Situps
15 Air Squats
Cash Out: 100 Double Unders

[16 Minute Cap]

L1: 400M Run, Jumping Chinups, Singles
L2: Asst Chinups, Singles (3x)
L3: As Written
L4: 3/2 Ring Muscle Ups for Chinups

0 Read More

6/22/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Snatch Technique

Strength: (25 min)
Snatch
[50/4×2 65/3 70/3 80/2 85/2 90/2 95/1 98/1 TEST/1]

WOD: (15 min)
– 4 Minute AMRAP –
10/8 Cal Row
15 Russian KB Swings

2 Minute Rest

– 4 Minute AMRAP –
5 Overhead Squats
15 Toes to Bar

L1: 45/33#, Air Squats, Situps
L2: 95/60#, 35/26#, Knees above Waist
L3: 105/70#, 53/35#
L4: 145/95#, 70/53# American

0 Read More

6/21/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Thruster Technique
HSPU Technique

Strength: (20 min)
Thruster (rack)
[50/5 60/4 70/3 80/3 85/2 90/2]

WOD: (20 min)
– For Total Time –
3-6-9-12 Reps
Front Rack Lunges (each leg)
HSPU

Rest 3 Minutes

3-6-9-12 Reps
Thrusters
Hang KB Cleans (each arm)

L1: 45/33#, Seated DB Presses, Light KB
L2: 75/44#, Asst HSPU, 35/26#
L3: 100/65#, 53/35#
L4: 135/83#, Strict HSPU, 70/53#

0 Read More

6/20/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Clean Technique

Strength: (25 min)
Clean
[50/4×2 65/3 70/3 80/2 85/2 90/2 95/1 98/1 TEST/1]

WOD: (15 min)
“2012 Open WOD 12.1″
– AMRAP in 7 Minutes –
Burpees (to a 6” target)

Rest as Needed

– For Total Calories –
Tabata Assault Bike

L1: 4 Minutes (no target)
L2: No target
L3: As Written
L4: N/A

0 Read More

6/19/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
CTB Pullup Practice / Technique

Strength: (10 min)
Bulgarian Split Squats
5 sets of 4 (each leg, DBs in hand, work to something heavy)

WOD: (30 min)
– 15 Minute AMRAP –
1000M Row (once)
10 CTB Pullups
10 DB Alt Arm Snatches
10 DB OH Alt Leg Lunges

L1: Jumping CTB Pullups, Light DB, Air Lunges
L2: Asst CTB Pullup, 30/20#
L3: 50/35#
L4: 5/3 Bar MU every other round, 70/50#

0 Read More