Categorized as: CrossFit WOD

9 August 2016 Fitness

Supplemental
6 x 5 Bench Press

Strength
Back Squat (Find your 1 Rep Max)
8-6-4-2-1-1-1-1-1-1
Every 2-3 Minutes

Deadlift
4 x 5
Every 3 Minutes

Workout of The Day
10 Minute AMRAP
1 Rope Climb
5 Deadlifts 295/205 255/175 215/145
10 Handstand Push Ups
200 Meter Run

Supplemental
100 Calories Airdyne

8 August 2016 Fitness

Supplemental
5 x 2 Overhead Squat
50 Strict Pull Ups

Power
Hang Snatch
7 x 2
Every Minute on The Minute

Clean and Jerk
7 x 2
Every 1:30 Minutes

Workout of The Day
15 Overhead Squats, 15 Chest to Bar Pull-ups
15 Hang Snatches, 15 Chest to Bar Pull-Ups
15 Front Squats, 15 Chest to Bar Pull-Ups
15 Hang Cleans, 15 Chest to Bar Pull-Ups

Supplemental
3 x 1000 Meter Row

2 August 2016 Fitness

Supplemental
50 Strict Pull Ups

Strength
Single Arm Row
6 x 10
Every 2 Minutes

Pendlay Row
6 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
8 Strict Pull Ups
16 Handstand Push Ups
8 Kipping Pull Ups
32 GHD Sit Ups

Rest 1 Minute

2000 Meter Row

Supplemental Endurance
20 Minutes Stairmaster