April 24, 2021

Cable Crossfit CrossFit WOD

STRENGTH ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of: 1 Squat Clean + 1 Hang Squat Clean *Keep weight moderate-heavy. Perfect mechanics. WOD AMRAP EVERY 3:00 x 5 SETS 100m Run 15 Box Jump Overs (24/20)* Max Hang Squat Cleans** with remaining time… -Rest 1:30 b/t Sets- *Step-Down on the BJO every rep. **Rounds 1 & 2 …

April 23, 2021

Cable Crossfit CrossFit WOD

WOD FOR TIME 100 Double Unders Immediately Into… 25-20-15-10-5 Handstand Push-Ups 10-20-30-40-50 Sit-Ups Immediately Into… 100 Double Unders

April 22, 2021

Cable Crossfit CrossFit WOD

WOD 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB Floor Press (50/35)|(35/20) 8 Strict Pull-Ups 6 Sumo Deadlifts (Athlete Choice, Heavy) -Rest 2:00 b/t Sets- FINISHER FOR TIME 100 Single DB Glute Bridges* *DB rests on the hips.

April 21, 2021

Cable Crossfit CrossFit WOD

WOD “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65)|(65/45) FINISHER 3 SETS FOR QUALITY 20 Empty Barbell Curls 20 Supinated Bent Over Rows -Rest 1:30 b/t Sets-

April 20, 2021

Cable Crossfit CrossFit WOD

Skill ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups*Focus on Hips to Bar WOD FOR TIME 72/58 Cal Bike* 48 Toes to Bar 24 Renegade Row (50/35)|(35/20) 12 Burpee Bar Muscle-Ups*7:00 max time to accomplish (Score is Time)

April 19, 2021

Cable Crossfit CrossFit WOD

Strength 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at Moderate weight WOD (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 15 Wall Balls (20/14)|(14/10) 10 Hang Power Clean (115/75)|(75/55) 5/5 Front Rack Lunge* *Perform all 5 reps on the Left side then 5 reps on the Right side (Score is Rounds + Reps)

April 17, 2021

Cable Crossfit CrossFit WOD

WOD: FOR TIME* 20 Back Squat (185/135)|(135/95) 30 Hand Release Push-Ups 30 Front Squats (135/95)|(95/65) 30 Hand Release Push-Ups 40 Overhead Squats (115/75)|(75/55) 30 Hand Release Push-Ups 50 Air Squats *Barbell comes from the ground for all Squat Sets (Score is Time)

April 17, 2021

Cable Crossfit CrossFit WOD

Skill: Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Ring Muscle-Ups WOD: Metcon (Time) 3 ROUNDS FOR TIME 5 Ring Muscle-Ups 15 Hang Power Snatch (95/65)|(65/45) 500/400m Row(Score is Time)

9/5/2019

Cable Crossfit CrossFit WOD

Metcon (2 Rounds for reps) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups MIN 2 — Row or Bike, Moderate Effort

9/4/2019

Cable Crossfit CrossFit WOD

Weightlifting: Clean and JerkĀ  20:00 to build to 1RM for the day. *Power or Squat Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#