All posts by Kaizen

CrossFit WOD, June 15, 2018

06/15/2018

FITNESS
Metcon (Time)
3 Rounds
100 Single Under
7 Clean and Jerk

Level 1
Metcon (Time)
5 Rounds
50 Double Under
7 Clean and Jerk(225/155)

Level 2
Metcon (Time)
5 Rounds
50 Double Under
7 Clean and Jerk(155/105)

CrossFit WOD, June 14, 2018

06/14/2018

TEMPO BACK SQUAT (3 sets of 6 reps building)
4000 (4 Second Eccentric 0 Second Pause in Bottom 0 Second Concentric 0 Second Pause at top).

FITNESS
Metcon (AMRAP – Reps)
Tabata(8 Rounds)
:10 On
:20 Off
1 Minute REST after each tabata.
Air Squat
Burpee
Air Squat

Level 1
Metcon (AMRAP – Reps)
Tabata(8 Rounds)
:20 On
:10 Off
1 Minute REST after each tabata.
Air Squat
Burpee
Air Squat

Level 2
Metcon (AMRAP – Reps)
Tabata(8 Rounds)
:20 On
:10 Off
1 Minute REST after each tabata.
Jump Squat
Burpee
Jump Squat

CrossFit WOD, June 13, 2018

06/13/2018

FITNESS
Metcon (Time)
400m Run
20 DB Snatch
20 Knee Push Up
20 Ring Row
20 Step Up
400m Run

Level 1
Metcon (Time)
800m Run
40 DB Snatch(45/30)(Alternate arms)
40 HSPU
40 Pull Up
40 Box Jump Over(24/20)
800m Run

Level 2
Metcon (Time)
800m Run
50 DB Snatch(50/35)(Alternate arms)
50 HSPU
50 C2B Pull Up
50 Box Jump Over(24/20)
800m Run

CrossFit WOD, June 12, 2018

06/12/2018

Front Squat (Build to a 3 Rep Max)

FITNESS
Metcon (AMRAP – Rounds)
EMOM(18)
(1) 8/6 Calorie Row
(2) 8 Front Squat
(3) 10 Lunge

Level 1
Metcon (AMRAP – Rounds)
EMOM(18)
(1)12/10 Calorie Row
(2) 10 Front Squat(95/65)
(3) 10 Front Rack Lunge(95/65)

Level 2
Metcon (AMRAP – Rounds)
EMOM(18)
(1)15/12 Calorie Row
(2) 10 Front Squat(155/105)
(3) 10 Front Rack Lunge(155/105)

CrossFit WOD, June 11, 2018

06/11/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
200m Run
12 Deadlift
9 Burpee
6 Push Press

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
400m Run
21 Deadlift(95/65)
15 Burpee
9 Push Press(95/65)

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
400m Run
21 Deadlift(135/95)
15 Burpee
9 Push Press(135/95)