CrossFit WOD, September 1, 2020
9.1.2020Accessory Work3x 50 ft death march 10 Single leg RDL - each leg 8 lunges each leg without moving feet (split squat) 20 Hollow Rocks [...]
9.1.2020Accessory Work3x 50 ft death march 10 Single leg RDL - each leg 8 lunges each leg without moving feet (split squat) 20 Hollow Rocks [...]
8.31.2020Hang Power Clean (6x3 70% of power clean 1RM)Metcon (Time)5 RFT 15 Push Ups 15 Sit Ups 10 Hang Power Cleans 75/55 (rx+) 115/75 10 [...]
8.30.2020Power Snatch (5x2 record heaviest)Metcon (AMRAP - Rounds and Reps)14 min Amrap 14 KB Swing 53/35 14 KB Snatch 14 Goblet Squat 14 KB C&J [...]
8.29.2020Accessory Work3x8 barbell curls supine grip row Romanian DL Pendlay RowMetcon (Time)min 0-4 50 Wall Balls 20/14Metcon (Time)min 4-8 30 BurpeesMetcon (Time)min 8-12 20 Clean [...]
8.28.2020The CrossFit Total (Total Weight)Metcon (Time)If done early with total: 4 RFT 20 mountain Climbers 20 jumping squat - no bar 20 Sit Ups
8.27.2020Front Squat (5x5 record heaviest)Metcon (Time)For Time 20 min cap 100 KB Swings, start each minute with 4 burpees (so the workout starts with 4 [...]
8.26.2020Sumo Deadlift (5x5 record heaviest)Metcon (AMRAP - Rounds and Reps)8 min amrap 1 DB for all exercises 10 DB hang squat cleans 30/20 (rx+) 50/35 [...]
8.25.2020Skill Work8 min EMOM 1 clean Pull 1 Power Clean 1 Thruster 1 Hang Clean thruster 1 Cluster 30-40% c&j 1RMCluster (5x5 record heaviest)(Squat Clean [...]
8.24.2020Skill Work8 min EMOM 1 muscle snatch 1 Overhead Squat 1 snatch balance 1 power snatch 1 hang snatch 1 full snatch 35-40% of 1RM [...]
8.23.2020Speed5 x 200 M runMetcon (AMRAP - Reps)Tabata of each, 1 min break in between exercises 1. Row - Calories 2. Walking Lunges 3. DB [...]