CrossFit WOD, January 4, 2018

01/04/2017

 

Barbell Reverse Lunge (10-10-10-10)
Alternating Back Rack Reverse Lunge(Build up to difficult set of 10)

FITNESS
Metcon (Time)
2 Rounds
100 Singles
25 Hang Power Clean
15 Ring Row

RXD
Metcon (Time)
2 Rounds
60 Double Under
30 Hang Power Clean(95/65)
15 Pull Up

BEYOND RXD
Metcon (Time)
2 Rounds
60 Double Under
30 Hang Power Clean(115/75)
6 Muscle Up

CrossFit WOD, January 3, 2018

01/03/2017

 

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(18)
18 Step Up
12 Push Press
8 Hanging Knee Raise

RXD

BEYOND RXD
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar

CrossFit WOD, January 2, 2018

01/02/2017

 

FITNESS
Metcon (AMRAP – Reps)
5 Rounds
1:00 Medball 2 Shoulder
1:00 Wall Ball
1:00 Sledge Strikes
1:00 Goblet Squat
1:00 Rest

RXD

BEYOND RXD
Metcon (AMRAP – Reps)
5 Rounds
1:00 Stone 2 Shoulder(95/65)
1:00 Wall Ball(20/14)
1:00 Sledge Strikes
1:00 Goblet Squat(53/35)
1:00 Rest

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