CrossFit WOD, June 18, 2019

190618Warm-upCoach LedMetconPush Press (3-3-3-3-3)climbingMetconMetcon (AMRAP – Rounds and Reps)AMRAP 17 3 power cleans (165/115) 6 hspu 12 t2b 24 sit-upsMobility and Recovery

CrossFit WOD, June 17, 2019

190617Warm-upCoach LedMetconBack Squat (2-2-2-2-2)75% across, 4 second pauseMetconMetcon (Time)21-15-9 hang power snatch (95/65) lateral bar burpeesMobility and Recovery

CrossFit WOD, June 14, 2019

190614Warm-upCoach LedMetconDeadlift (2-2-2-2-2)tng, climbingMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 100 double unders 25 thrusters (95/65) 25 burpeesMobility and Recovery

CrossFit WOD, June 12, 2019

190612Warm-upCoach LedMetconFront Squat (3-3-3-3-3)60% across with a 3 second pauseMetconMetcon (Time)3 rounds 25 Russian swings (53/35) 20 goblet lunges rest 2 minutes 3 rounds 10 push press R (50/35) 10 push press L 20 sit-upsMobility and...

CrossFit WOD, June 11, 2019

190611Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 3 power snatch (135/95) 5 pull-ups 7 lateral bar burpeesWarm-uprest 3 minutesMetconMetcon (AMRAP – Rounds and Reps)AMRAP 5 7 overhead squats (95/65) 5 pull-ups 3 lateral bar...

CrossFit WOD, June 10, 2019

190610Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E2MOM 12 odd: 1 rope climb, 5 wall balls even: 45 second hollow holdMetconMetcon (Time)21 back squats (115/85) 21 push-ups 300m run 15 back squats 15 push-ups 300m run 9 back squats 9 push-ups 300m runMobility...

CrossFit WOD, June 7, 2019

190607Warm-upCoach LedMetconMetcon (Time)1 mile run 10 power snatch (95/65) 20 double under 800m run 15 power snatch 30 double under 400m run 20 power snatch 40 double underMobility and Recovery

CrossFit WOD, June 6, 2019

190606Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 10 alt pistols 50′ bear crawl 20 wall balls (20/14)50′ bear crawl counts as one rep.Warm-uprest 2 minutesMetconMetcon (Time)21-15-9 wall balls (20/14) walking lungesMobility and...

CrossFit WOD, June 5, 2019

190605Warm-upCoach LedMetconMetcon (Time)On a 15 minute clock: 5 rounds 10 hspu 35 sit-ups In the remaining time find a max clean and jerk.score time from first workoutClean and Jerk (Weight)Mobility and Recovery