CrossFit WOD
Squat Clean
1-1-1-1-1
For Time:
– 2k Row
Tag: Clean
CrossFit WOD
10:00 Skill
– Rope Climbs
Four rounds of:
– 7 Power Cleans, 135/95
– 6 C2B Pullups
– 5 Burpees
Endurance WOD
Run
Two Rounds:
– 400m Run
– 1:00 Recovery
Two Rounds:
– 800m Run
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m.
Row
Two Rounds:
– 500m Row
– 1:00 Recovery
Two Rounds:
– 1000m Row
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m.
CrossFit WOD
AMRAP – 12 Minutes:
– 5 KB Swings (One Arm)
– 5 KB Cleans (One Arm)
– 5 KB Push Jerks (One Arm)
Endurance WOD
Six Rounds
– 600m Run
– 90 Seconds Recovery
*Hold all splits within 3 to 5 seconds.
Six Rounds
– 750m Row
– 90 Second Recovery
*Hold all splits within 3 to 5 seconds.
CrossFit WOD
Deadlift
5-5-5-5-5
For Time:
– 1k Row
– 40 Pistols (Alternating)
– 20 Power Cleans (185/105)
CrossFit WOD
Five Rounds For Time:
– 3 Power Cleans
– 6 Front Squats
– 9 Ring Dips
– 12 Situps
CrossFit WOD
AMRAP – 6:00
– 5 Hang Power Cleans, 135#/95#
– 5 Ring Dips
Three Rounds:
– 400m Row
– 3:00 Recovery
*Slowest 400m counts.
CrossFit WOD
Squat Clean
– Single Heavy Rep in 10 Minutes
Finisher
AMRAP – 2:00
– 5 Hang Power Cleans @ 65%
– Max Pullups/Pushups/Situps/Air Squats/Calories
– 1:00 Rest
Mobility WOD
CrossFit WOD
10 to 1:
– Power Cleans (.75 BW)
– Handstand Pushups
– Deadlifts (1.5 BW)
Endurance WOD
Three to Five:
– 1000m Run
– 3:00 Recovery
Categories
2012-03-30
CrossFit WOD
Kipping Pullup Practice
AMRAP – 12 Minutes:
– 3 Clean and Jerk – 135#/95#
– 6 Toes to Bar
– 9 Wall Balls – 20/14# @ 10’/9′
Mobility WOD
CrossFit WOD
Five Rounds for Load:
– 2 Hang Cleans
– 2 Power Cleans
– 2 Hang Squat Cleans
– 2 Squat Cleans
Same weight for each movement. Increase weight between rounds.
Mobility WOD