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CrossFit WOD

August 26, 2016

1. Strength:
Snatch Grip Push Press
5 X 4

2. 3RFT:
50 Double Unders
30 Hollow body Rocks
10 OHS (75/55)

August 25, 2016

1. Gymnastics:
RX: 30 pull-ups 30 Ring Dips for time
RXC: 30 muscle ups for time

2. 13min Cap

55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Cal Row
55 HSPU

If you finish before 13min then start a new round.

August 24, 2016

1. Strength:
Front squat
12min to est. a heavy double

2. 7min AMRAP
7 Power cleans (115/75) (155/115)
7 Burpees
7 Box jumps (24/20)

1 min rest

7min AMRAP

7 Power Snatch (115/75) (155/115)
7 Burpee Box Jumps (24/20)

August 23, 2016

1. Bench press
10-8-6-4-2
*Try to max effort each set at a designated weight you know you’ll push for 10 reps, 8 reps, etc. By the time you reach 2 it should be difficult.

2. 3RFT:
15 Push Press (95/65) (115/75)
21 KB Swings (55/35) (70/55)
600m Run

August 22, 2016

1. Strength:
Squat clean + front squat + jerk
EMOM X 7
1 + 2 + 3 (115/75) (215/145)

2. For time
18-15-12-9-6-3
Front Squat (115/75) (175/115)
C2B

August 19, 2016

1. Strength:
Power snatch + OHS
2 + 3 X 5

2. 4RFT:
21 KBS (55/35)
21 Wallballs (20/14)
400m Run

August 18, 2016

1. Strength:
Behind the neck jerk
5 X 3

2. For time
Buy in – 60 Double unders

60 Cal Row
30 Deadlifts (185/135) (255/185)
60 Burpees
30 Deadlifts (185/135) (255/185)

Cash out – 60 double unders