Work Out of the Day for Crossfit.

WOD 7.10.20

,
A. Work up to a heavy

Hang Snatch

B. For time:

2000M Row
50 Pistol, alternating
30 Hang Snatch 61/43KG

17 minute time cap.

 

 

WOD 7.9.20

,
A. Every minute for 8 minutes:

3 Push Press
2 Push Jerk
1 Split Jerk

B. As many rounds as possible in 15 minutes:

30 Double Under
15 Sit Up
10 Push Up

 

WOD 7.8.20

,
A. Front Squat
8-8-8-8-8
B. Tabata

Box Jump 24/20″
Dumbbell Snatch 50/35LB
Burpee

 

WOD 7.7.20

,
A. Work up to a heavy complex:

5 Deadlift
3 Hang Power Clean
1 Split Jerk

B. As many rounds as possible in 10 minutes:

10 Sumo Deadlift High Pull
10 Russian Kettlebell Swing
10 Single Arm Push Press

Perform with a 2/1.5P Kettlebell.

 

WOD 7.6.20

,

“Loredo”

6 rounds for time:

24 Squat
24 Push Up
24 Lunge
400M Run

 

WOD 7.5.20

,
A. Work up to a heavy complex:

1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch

B. 3 rounds for time:

21/15 Calorie Row
15 Hang Power Snatch 35/25KG
9 Lateral Burpee Over Barbell

 

WOD 7.3.20

,
A. Push Press
2-2-2-2-2
B. As many rounds as possible in 12 minutes:

4 Dumbbell Thrusters 50/35LB
6 Dumbbell Bent Row 50/35LB
24 Double Under

WOD 7.2.20

,
A. Deadlift
2-2-2-2-2
B. For time:

21-15-9 reps of:

Power Clean 61/43KG
Push Jerk 61/43KG

 

WOD 7.1.20

,
A. Establish 1RM

Overhead Squat

B. For time:

50 Bar Facing Burpee
30 Squat Snatch 52/35KG

Compare to September 5, 2019.

 

WOD 6.30.20

,
A. Work up to a heavy complex

1 Power Clean
1 Hang Power Clean
1 Push Jerk
1 Split Jerk

B. As many rounds as possible in 12 minutes:

10 Kettlebell Swings 1.5/1P
10 Box Jump 24/20″
10 V-Up