CrossFit WODs
Strength and Conditioning
Aug 11
Back Squat 1x20 at 60% 1RM + 10/5 lbs
For 4 cycles:
AMRAP in 5 mins of:
6 Burpee Box Jump Overs, 24/20 in
6 Pull-ups
4 Chest-to-bar Pull-ups
2 Bar Muscle-ups
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Aug 12
Every 7 mins for 35 mins do:
50 AbMat Sit-ups
30/24 Bike Calories
30 Single Arm Dumbbell Push Jerks, 50/35 lbs
Aug 13
Every 2 mins for 18 mins, alternating between:
5 Power Snatches, pick load
5 Power Snatches, pick load
5 Power Snatches, pick load
3 Power Snatches, pick load
3 Power Snatches, pick load
3 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
For time:
50 Wall Balls, 20/14 lbs
150 Double Unders
30 Alternating Dumbbell Snatches, 50/35 lbs
Rest 3 mins
30 Alternating Dumbbell Snatches, 50/35 lbs
150 Double Unders
50 Wall Balls, 20/14 lbs
Aug 14
For time:
Row, 1000 m
10 Wall Walks
Ski Erg, 1000 m
10 Wall Walks
Run, 1 mi
Aug 15
For time:
6 rounds of:
15/12 Bike Calories
15 Toes-to-bars
-- then --
15 Power Cleans, 225/155 lbs
Aug 16