Month: September 2018

CrossFit WOD, October 1, 2018

crossfit 10/1/18 Deadlift (1RM Test Day) Work up to your heaviest Deadlift. Metcon (AMRAP – Rounds and Reps) Mystery Test Day Metcon Amrap 5 Straight Arm rKBS Amrap (AMRAP – Reps) One max effort attempt at Russian Kettlebell Swings with straight arms @ 70/53 Cannot put KB down/stop momentum/bend elbows. If so, amrap is over.

CrossFit WOD, September 28, 2018

Crossfit 9/28/18 Power Snatch + Snatch Balance (Weight) 2×3 @70% 2×2 @75% 2×1 @80% Metcon (AMRAP – Rounds and Reps) Partner WOD: AMRAP 18min 10 DB Snatch 50/35 8 Goblet Squats 50/35 6 Knees to Elbow One Partner Completes full round then switch **Partner not working is holding a Glute Bridge**

CrossFit WOD, September 27, 2018

Crossfit 9/27/18 Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets All sets unbroken; Same weight across all sets 25Min Cap 2k Row (Time) Max Effort 2k…

CrossFit WOD, September 20, 2018

09/20/2018 Metcon (7 Rounds for reps) EMOM 7: 1 Rope Climb 1 Squat Clean Rd 1: Squat Clean 115/80 Rd 2: Squat Clean 135/95 Rd 3: Squat Clean 155/105 Rd 4: Squat Clean 185/ 125 Rd 5: Squat Clean 205/145 Rd 6: Squat Clean 225/155 Rd 7: Squat Clean 245/175 Scaled: Rd 1: 75/55 Rd…