CROSSFIT WOD

February 3, 2018 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

————————

Pause Front Squat + Front Squat (EMOM for 8 min 1+1 % of FS 50%, 55%, 60%, 65%, 70%)

last 3 min work up to heavy single

———————————————

5 min Rest/set up for Hang Squat Clean

OTM for 10 minutes: % of 1RM Squat Clean

Min 1 – 2 Reps @ 50%

Min 2 – 2 Reps @ 55%

Min 3 – 2 Reps @ 60%

Min 4 – 2 Reps @ 65%

Min 5 – 2 Reps @ 70%

Min 6-10 – 1 Hang Squat Clean building to heavy single

Hang Squat Clean (Enter heavy single for today)

———————–

Different Strokes (Performance) (5 Rounds for reps)

5 Rounds for reps:

1:00 – Row for Calories

1:00 – Thrusters (95/65)

1:00 – 10 Meter Shuttles

1:00 – Rest
——————————————–

Different Strokes (Fitness) (5 Rounds for reps)

5 Rounds for reps:

1:00 – Row for Calories

1:00 – Thrusters (65/45)

1:00 – 10 Meter Shuttles

1:00 – Rest

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: