CrossFit WOD, September 8, 2020
15 Reps @ 60%
10 Reps @ 65%
4 Sets 6 Reps @ 80%
Increasing Speed Every 10m 8/10 RPE
CrossFit WOD, September 7, 2020
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
CrossFit WOD, September 5, 2020
100 shoulder-to-overheads(75/55)
200m Barbell Carry
80 burpees
200m Barbell Carry
60 sumo deadlift high pulls(75/55)
200m Barbell Carry
100 shoulder-to-overheads(95/65)
200m Barbell Carry
80 burpees
200m Barbell Carry
60 sumo deadlift high pulls(95/65)
200m Barbell Carry
CrossFit WOD, September 4, 2020
DB Snatch
Ring Rows
DB Snatch(40/25)(2 ct.)
Ring Rows
DB Snatch(50/35)(2 ct.)
Strict Pull Ups
CrossFit WOD, September 3, 2020
Alternate Every Minute
100m Front Rack Carry(40/25)
10 Burpees
20 Sit Ups
100m Front Rack Carry(53/35)
20 Burpees
30 Hanging Knee Raises
100m Front Rack Carry(53/35)
20 Burpees
30 TTB