Wed

Main – CrossFit

View Public Whiteboard

Main WOD

M-1: Metcon (AMRAP – Reps)

Everyday Warrior WOD 1

7 Minute AMRAP

Rep Ladder Doubles

RX:

2 Cleans 135/95

2 Box Jump Overs 24”/20”

4 Cleans

4 Box Jumps Overs

8 Cleans

8 Box Jump Overs

16 Cleans

16 Box Jumps Overs

32,32,64,64…continue to double the reps until 7 min has elapsed.

Scaled/Masters – 95/65

M-2: Metcon (AMRAP – Reps)

Max rep set of wall ball

Competition WOD

C-1: Metcon (AMRAP – Reps)

Same as Main

C-2: Snatch clusters (4 sets ; build over sets ; light and fast)

1 lift each 10s ; rest 2 b/t

1.1.1

SWOD

S-A: Deadlift (2×8 @80%; rest 2 minutes)

S-B: Sumo Deadlift (Sumo Deadlift 4×10; rest 2 minutes moderate weight)

S-C: Chinese Rows (Chinese Rows 5×10 @21X1; rest 2 minutes, heavier)

http://www.allthingsgym.com/chinese-rows-chest-supported-barbell-rows/

S-D: Strict Pull-Ups (Strict Ring Pull-Ups 3×8-10)

Categories: WOD

Previous Post:

«

Next Post:

»