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CrossFit WODs
Strength and Conditioning
Aug 25
Back Squat 1x20 at 60% 1RM + 30/15 lbs
For time:
50 Handstand Push-ups
50 Ski Erg Calories
50 Wall Balls, 20/14 lbs
30 Handstand Push-ups
30 Ski Erg Calories
30 Wall Balls, 20/14 lbs
Aug 26
Every 3 mins for 30 mins do:
Run, 200 m
12 Toes-to-bars
2 Power Cleans, 85% 1RM
Aug 27
Every 2 mins for 20 mins do:
40 Double Unders
1 Squat Snatch, build load
3-6-9-12 reps, for time of:
Bar Muscle-up
Overhead Squat, 135/95 lbs
Aug 28
For time:
3 rounds of:
20/15 Bike Calories
10 Burpees
-- then --
Run, 1 mi or 2 mi for Run Club
Aug 29
For time:
50 Bench Press, 135/95 lbs
Row, 1000 m
35 Bench Press, 155/105 lbs
Row, 1000 m
20 Bench Press, 185/115 lbs
Aug 30
Partner, Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 225/155 lbs
15 Bar Facing Burpees
5 Deadlifts, 225/155 lbs
30 Double Unders
*Alternate rounds.
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