WOD 586

Main – CrossFit

View Public Whiteboard

A. Warm-Up

Slow 8 Minute AMRAP

12 Empty Bar OH Walking Lunges

12 Calorie Row

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

12 Shoulder to OH 115/75lbs

10 Box Jumps 30/24″

8 CTB Pull-ups

C. Interval Work

C: Metcon (2 Rounds for time)

2 Rounds

40 Toes to Bar

30 Front Squats 135/95lbs

20 Strict HSPU

*Rest 3 Minutes

D. Olympic Lifting

D: MisFit Snatch Complex (2-2-2-2-2)

Squat Snatch


Hang Squat Snatch

‘MisFit Snatch Complex’ 5×2 – All sets heavier than week 2.

Drop the bar and reset between “reps”

E. Strength

E: Deadlift

Touch and Go Deadlift 1×5 – If last week was really heavy, use 90% of it for your set. If it was easy, go heavier.

Warm up with singles and doubles, hit your one set and be done.

F. Mental Work

None Today

G. Accessory

G: Glute-Ham Raises (5-5-5-5-5)

Glute Ham Raise 5×5 with plate hugged to chest AHAP

Categories WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close