CrossFit WOD, July 10, 2020

07/10/2020

Romanian Deadlift (3 x 8)
Eccentric 3 Seconds

Fitness
Metcon (Time)
3 Rounds for Time
200m Run
21 Kettlebell Swings
12 Jumping Pull Up

Level 1

Level 2
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit WOD, July 9, 2020

07/09/2020

Fitness
Metcon (5 Rounds for reps)
5-3 Minute AMRAPS

20 Single Unders
10 Single Arm Push Press(5 each side)

1 Minute REST After each round.

Level 1
Metcon (5 Rounds for reps)
5-3 Minute AMRAPS

20 Double Unders
10 Single Arm Push Press(5 each side)(40/25)

1 Minute REST After each round.

Level 2
Aquaman (5 Rounds for reps)
5-3 Minute AMRAPS

20 Double Unders
10 Single Arm Push Press(5 each side)(50/35)

1 Minute REST After each round.

CrossFit WOD, July 8, 2020

07/08/2020

Fitness
Metcon (Time)
15-12-9
Front Squat
Latteral Bar Over Burpee(Step Over)

Level 1

Level 2
Superman (Time)
21-15-9
Front Squats(135/95)
Latteral Bar Over Burpee

CrossFit WOD, July 7, 2020

07/07/2020

Tempo Strict Press (3 x 8)
0-0-2-3

Fitness
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP
4 Hollow Body Ring Rows
8 Knee Push Ups
12 Split Lunges

Level 1

Level 2
Batman (AMRAP – Rounds and Reps)
(15)AMRAP
4 Strict Pull Ups
8 Push Ups
12 Lunges

CrossFit WOD, July 6, 2020

07/06/2020

Fitness
Metcon (AMRAP – Rounds)
(16)EMOM
(1)10/8 Calorie Bike
(2) 10 Hang Power Clean
(3) 15 Toes 2 Rig
(4) REST

Level 1
Metcon (AMRAP – Rounds)
(20)EMOM
(1)10/8 Calorie Bike
(2) 15 Hang Power Clean(75/55)
(3) 15 Hanging Knee Raises
(4)REST

Level 2
Dr. Strange (AMRAP – Rounds)
(20)EMOM
(1) 15/12 Calorie Bike
(2)15 Hang Power Clean(95/65)
(3) 15 TTB
(4) REST

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