Archive Monthly Archives: June 2018

CrossFit WOD, June 19, 2018

06/2018

3 Position Snatch (Build to a Heavy Complex)

FITNESS
Metcon (Time)
3 Rounds:
90 Single Under
30 Air Squats
10 Power Snatches
Metcon (Time)
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Snatches (75/53)

Level 1

Level 2
Metcon (Time)
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Snatches (115/75)

CrossFit WOD, June 18, 2018

06/18/2018

FITNESS
Metcon (Time)
200m Run
20 Step Up
15 Wall Ball
200m Run
20 KBS
15 Ring Row
200m Run
20 Step Up
15 Wall Ball

Level 1
Metcon (Time)

1 Round
400m Run
20 Box Jump(24/20)
20 Wall Ball(20/14)
2 Rounds
400m Run
15 KBS(53/35)
10 Pull Up
1 Round
400m Run
20 Box Jump(24/20)
20 Wall Ball(20/14)

Level 2
Metcon (Time)
"Kelen Helly"

1 Round
400m Run
30 Box Jump(24/20)
30 Wall Ball(20/14)
2 Rounds
400m Run
21 KBS(53/35)
12 Pull Up
1 Round
400m Run
30 Box Jump(24/20)
30 Wall Ball(20/14)

CrossFit WOD, June 16, 2018

06/16/2018

FITNESS
Metcon (Time)
Partner WOD
60 Wall Ball
60 Hanging Knee Raise
60 KBS
60 Thruster
*EMOM 4 Burpees(combined)

Level 1
Metcon (Time)
Partner WOD
80 Wall Ball(20/14)
80 TTB
80 KBS(53/35)
80 Thruster(75/53)

*EMOM 5 Burpees(each)

Level 2
Metcon (Time)
Partner WOD
100 Wall Ball(20/14)
100 TTB
100 KBS(53/35)
100 Thruster(95/65)

*EMOM 5 Burpees(each)

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