CrossFit WOD, July 16, 2019

190716Warm-upCoach LedMetconMetcon (Weight)E3MOM 30 3 shoulder press (85%) 20 sit-ups 20 double undersChallengeMetcon10x50m sprintSprint 50m, walk 50m as the rest period.

CrossFit WOD, July 17, 2019

190717Warm-upCoach LedMetconDeadlift (2-2-2-2)90% acrossMetconMetcon (Time)Buy In 200m run, 50m walking lunge Then: 5 rounds 5 box jumps (30/24) 10 hang power cleans (95/65) 15 push-ups

CrossFit WOD, July 14, 2019

190714ChallengeAfter the first set of push-ups catch your breath and go immediately into the breathing exercise for 3 full rounds. After the breathing exercise go immediately into the last set of push-ups.Push-ups (1xME)Breath Work (Wim)breathing day Push-ups...

CrossFit WOD, July 11, 2019

190711Warm-upCoach LedMetconShoulder Press (1-1-1-1)90% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 20 single arm s2oh (53/35) 20 suitcase deadlift 20 alt lungesYou can use kettlebells or dumbbells. The lunges are in place and unweighted....

CrossFit WOD, July 12, 2019

190712Warm-upCoach LedMetconMetcon (Time)6 Rounds clean and jerk (175/115) 400m run 20 wall ballsrest 1 minute after each roundChallengeBreath Work (Wim)breathing day

CrossFit WOD, July 8, 2019

190708Warm-upCoach LedMetconDeadlift (3-3-3-3)80% across, no drop or re-grip. NO CLIMBING, QUALITY SETS!MetconMetcon (Weight)E3MOM 18 6 good mornings (1/2 bodyweight) 6 knee jumps 6 box jumps (30/24) 6 burpeesChallengeMetcon3x200m run, 1 minute betweenTry to focus on...

CrossFit WOD, July 9, 2019

190709Warm-upCoach LedMetconPush Press (3-3-3-3-3)80% across No climbing, focus on quality sets without failing.MetconMetcon (Time)21-15-9 thursters (95/65) sit-ups5 minute cap **Rest 2 minutesMetcon (Time)15-12-9 front squats (45/33 empty bar) push-upsNo dropping the...

CrossFit WOD, July 10, 2019

190710Warm-upCoach LedMetconBack Squat (1-1-1-1)90% across ——- QUALITY SETS AT 90%, NO CLIMBING, USE THE INTERNAL GIRDLE. MetconMetcon (Time)6 rounds 30 double unders 20 Russian swings 53/35 10 pull-upsChallengeBreath Work (Wim)breathing...

CrossFit WOD, July 1, 2019

190701Warm-upCoach LedMetconFront Squat (3-3-3-3-3)75% across, 3 second pauseMetconMetcon (Time)5 rounds 10 burpee box jump overs (24/20) 10 db/kb deadlifts (50/35) cash out: 50 double undersChallengeMetcon