CrossFit Workout of the Day

Posted In: CrossFit
by: Greg Rehfeld

Strength
3×1 Back Squat @ 85-95% 1RM (no 1RM attempts allowed)

WOD:
EMOM x 15 (30sec on: 30sec off)
min1: Calories on AB
min2: Alt. DB Snatch (moderate load)
min3: DUs
score + total reps

Posted In: CrossFit
by: Greg Rehfeld

Build to challenging set but not max in 10mins
Hang power snatch + power snatch

WOD: EMOM x 15
Min 1: 3 Power Snatches @ 70% above
Min 2: 30 sec Max Ring Rows
Min 3: 30 sec Max WB mat sit-ups 14/10
Score = total #of Ring rows+sit ups

Posted In: CrossFit
by: Greg Rehfeld

OPEN GYM

Posted In: CrossFit
by: Greg Rehfeld

Deadlift
10 mins to work up to 1 rep @ 90%

WOD: Teams of 2 (20min CAP)
50 Cals on Rower/AB
75 Partner WB Shots (must hit target and throw to other person standing next to you)
75 Burpees to plate
50 Cals on Rower/AB

Posted In: CrossFit
by: Greg Rehfeld

Strength
Strict Press 2×5 @70-80% 1RM Strict Press

Push press 3×3 @80-90% 1RM Strict press

WOD: Helen
3RFT
400m run
21 KBS 53/35
12 pull-ups

Posted In: CrossFit
by: Greg Rehfeld

Strength
Front Squat EMOM x5 @ 80%

WOD: 3RFT
10 Power Cleans 95/65
10 Front rack step ups 95/65 (5/side) on 20inch box
30 DUs

Posted In: CrossFit
by: Greg Rehfeld

EMOMx 6
2 Power Snatches + 1 OHS with 1-3 sec pause at bottom

WOD: 21-15-9
Pull-ups
Wallball 20/14
400m run after each set including last

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