Work Out of the Day for Crossfit.

WOD 8.8.20

,
A. Work up to a heavy

Squat Clean and Jerk, Double

B. 2 rounds for max reps:

In 4 minutes:

Run 400M
15 Power Clean 61/43KG
15 Push Jerk 61/43KG
Max Rep Front Squat 61/43KG

Rest 4 minutes between rounds.

Compare to November 14, 2018.

 

WOD 8.7.20

,
A. Superset

Bent Row
10-10-10-10-10

Straight Body Lift
3-3-3-3-3

B. As many rounds as possible in 12 minutes:

4 Turkish Get Up
8 Single Arm Dumbbell Thruster
16 Dumbbell Snatch, alternating

Perform with a 50/35LB Dumbbell

 

WOD 8.6.20

,
A. Work up to a heavy

Snatch

B. As many rounds as possible in 15 minutes:

200M Run
8 Power Snatch 43/30KG

 

WOD 8.5.20

,

5 rounds for max reps:

In 3 minutes, perform:

10 Front Squat 84/61KG
20 Box Jump 24/20″
Max Calorie Row

Rest 1 minute between rounds.

 

WOD 8.4.20

,
A. Push Press
8-8-8-8-8
B. For time:

100 Double Under
Then, 5 rounds:
15 Dumbbell Deadlift 50/35LB
15 Dumbbell Hang Power Clean 50/35LB
15 V-Up
Then,
100 Double Under

 

WOD 8.3.20

,
A. 10 Min EMOM

2 Squat Clean @ 80% 1RM

B. “Air Force”

For time:

20 Thruster 43/30KG
20 Sumo Deadlift High Pull 43/30KG
20 Push Jerk 43/30KG
20 Overhead Squat 43/30KG
20 Front Squat 43/30KG

At the top of every minute perform 4 burpees.

 

WOD 8.2.20

,
A. Superset

Shoulder Press
5-5-5-5-5

Straight Body Lift
3-3-3-3-3

B. As many rounds as possible in 10 minutes:

10 Dumbbell Deadlift
10 Renegade Row
20 Double Under

Perform with 50/35LB Dumbells

 

WOD 8.1.20

,
A. Overhead Squat
3-3-3-3-3
B. 10 rounds for time:

7 Box Jump 24/20″
7 Hang Power Snatch 43/30KG
7 Overhead Squat 43/30KG

15 minute time cap.

 

WOD 7.31.20

,
A. Split Jerk
5-5-3-3-2-2
B. For time:

20-15-10-5 reps of:

Unbroken Hang Power Clean and Jerk 61/43KG

Every break in set perform 10 Burpee.

 

WOD 7.30.20

,
A. Front Rack Lunge
10-10-10-10-10
B. As many rounds as possible in 12 minutes:

10 Med Ball Clean
5 Med Ball Push Up
10 Med Ball Sit Up
5 Med Ball Push Up

Perform with a 20/14LB Medicine Ball.