CrossFit WOD
EMOM – 10:00
– 2 Clean and Jerks
EMOM – 10:00
– 20 Russian KB Swings
Endurance WOD
Time Trial
– 10k Run/Row
Tag: Clean
CrossFit WOD
“Elizabeth”
21-15-9 RFT:
– Squat Cleans (135#/95#)
– Ring Dips
Categories
2013-01-24
CrossFit WOD
AMRAP 20:00
– 4 Power Cleans (165#/105#)
– 400m Run
Mobility WOD
Plank Hold on Rings
Three Rounds:
– :30/:45/1:00 Hold
CrossFit WOD
Five Rounds
– 5/4/3/2/1 Power Cleans
– 6 Toes to Bar (6)
– 12 Wall Ball (12)
– 2:00 Rest
*Drop barbell from the top. Add weight between rounds.
Endurance WOD
Time Trial
– 5k Run/Row
CrossFit WOD
Five Rounds
– 4 Power Clean TnG
– 7 Ring Dip
– 10 Box Jumps w/ Step Down (30″/24″)
– 3:00 Rest
Mobility WOD
One Round:
– 5 Single KB OH Squats (each arm)
Then
Do mobility in video below.
Then
Two Rounds:
– 5 OH Squats (each arm)
CrossFit WOD
EMOM – 6:00
– 3 Clean Pulls
EMOM – 6:00
– 2 Hang Squat Cleans
EMOM – 6:00
– 1 Squat Clean
CrossFit WOD
AMRAP – 12:00
– 12 Power Cleans (95#/65#)
– 12 Burpees
CrossFit WOD
Five Rounds
– 5 Push Presses (Max Weight)
– 2:00 Rest
Five Rounds
– 3 Hang Squat Cleans (TnG)
– 2:00 Rest
CrossFit WOD
Power Cleans
3-2-1-2-1 w/ 2:00 Rest
Five Rounds
– 2 Clean Grip Deadlift @ 120% of 1RM Power Clean
– 10 Box Jumps
– 2:00 Rest
AMRAP – 3:00
– Double Unders
CrossFit WOD
EMOM – 10:00
– 3 Power Snatches
Finisher
30-20-10 for Time:
– KB Clean and Jerk (total)
– Situps
– Box Jumps (24″/20″)
Endurance WOD
Tabata Run/Row
Eight Rounds:
– :20 on
– :10 off