5/6/16

CrossFit 65/69 – WOD

Weightlifting

Back Squat (5×3-5 @80-95%)

Superset w/ 5×6-8 Push Jerks.

Metcon

Deadlift (20min E2MOM to find 3 RM)

Start light and build up slowly. Superset w/ 2 max effort broad jumps every set.

Finisher

Metcon (No Measure)

3 Rounds:

30sec Assisted Squat Hold

15-20 Calf Raises

5/5/16

CrossFit 65/69 – WOD

Weightlifting

Clean and Jerk (15min to find a mod/heavy 1 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

400m Run

10 Pullups

10 Pushups

10 Squats

RX+ is w/ a 20/10lb vest for the entire workout.
The 400m run counts as 1 rep.

Finisher

Metcon (No Measure)

Group Stretch and Smash

5/4/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

Med Ball Hot Potato

Weightlifting

Front Squat (5×3-5 @80-95%)

Hanging Ring Rows 5×6-8

Metcon

Metcon (Time)

6 Rounds:

5 Pistols (each leg)

10 Hang Power Cleans (95/65, RX+155/85)

10 Box Jumps (24/20, 30/24)

Finisher

Metcon (No Measure)

3 Rounds:

3 Farmers Carries (down/back=1)

5 DB YTI’s

5/3/16

CrossFit 65/69 – WOD

Weightlifting

Snatch (15min to find a mod/heavy 1 rep)

Metcon

Metcon (3 Rounds for reps)

3 Rounds of 30sec @ each station:

Battle Hoses

Wall Balls (20/14)

Walking Lunges

Pushups
You will count up all reps from each round and score each round separately.

Finisher

Metcon (No Measure)

3 Rounds:

5 Turkish Get Ups (each side)

5 Windmills (each side)

5/2/16

CrossFit 65/69 – WOD

Weightlifting

Overhead Squat (5×3-5 @80-95%)

Superset Close Grip BenchPress 5×6-8

Metcon

Metcon (AMRAP – Rounds)

12min E2MOM:

7 Burpees

5 Strict Handstand Pushups

3 Ring or Bar Muscle Ups

Finisher

Metcon (No Measure)

3 Rounds:

10-15 Hanging Weighted Knee Raises w/ DB

5-10 Pall Of Press Each Side