Month: August 2018

CrossFit WOD, August 30, 2018

Crossfit 8/30/18 Push Press (4X4; 2 sec Pause OH @85% of strict press ) Superset with Row Single Arm Row (4×6 ea. arm 2112 Tempo) Dumbbells Superset with Press DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor…

CrossFit WOD, August 29, 2018

Crossfit 8/29/18 Power Snatch + Hang Snatch (2+1) 15 Min to establish a heavy set start with empty barbell …and Yes it’s a hang SQUAT snatch 🙂 Metcon (AMRAP – Rounds and Reps) In Teams of 3 : AMRAP 25 Min 5 Hang Power Snatch 135/95 8 Burpees 12 Wall Balls Unbroken 20/14 Start metcon…

CrossFit WOD, August 23, 2018

08/23/2018 Snatch Balance (build to a heavy triple) Metcon (AMRAP – Rounds and Reps) AMRAP 3 10 DB Snatch 50/35 8 Goblet Reverse Lunges 50/35 6 push ups rest 2:00 mins 1000m Row (Time) Max Effort 1000m Row rest 2:00 mins Metcon (AMRAP – Rounds and Reps) AMRAP 3 6 HSPU 8 goblet DB Squats…

CrossFit WOD, August 22, 2018

08/22/2018 Single Arm DB Push Press (3sets x 8 reps) Barbell Row (2112 3sets x 6-8reps) Metcon (AMRAP – Rounds and Reps) AMRAP 8 5 Power Cleans 185/125 7 T2B 8 BBJO 24/20 Metcon Post workout core: 4 rounds 1 min weighted plank 15 GHD hip extensions :30 star Plank ea side