CrossFit Workout of the Day

Posted In: CrossFit
by: Greg Rehfeld

Every 2mins for 8mins (4sets) 
1 Front squat + 3 back squats (@80% back squat)

WOD: 3 RFT 
400m run
15 pull-ups
10 strict HSPUs/ standing KB strict press

Posted In: CrossFit
by: Greg Rehfeld

OPEN GYM

Posted In: CrossFit
by: Greg Rehfeld

EMOM x 10min 
3 snatches @ 70% (all singles)

WOD: 2 rounds for max reps
3min Assault bike
-1min rest-
3min single arm KB clean and jerk (switch every 10 reps)
-1min rest-
3min Rowing

Posted In: CrossFit
by: Greg Rehfeld

10 min AMRAP 
5 HSPUs/2 wall walks
10 Thrusters 95/65
200m run
3 min rest

6 min AMRAP 
40 DUs
20/15 hand release push-ups
10 ring rows
3 min rest

4 min AMRAP
15 box jumps 24/20
10 TTB/10 v-ups

Posted In: CrossFit
by: Greg Rehfeld

Every 2mins for 10min (5sets)
Deadlift
set 1: 5 @70%
set 2: 4 @75%
set 3: 3 @80%
set 4: 2 @85%
set 5: 1 @90%

WOD: 4 rounds of 2min on: 2min off
Row 300/250meters
*max burpees in time remaining

Posted In: CrossFit
by: Greg Rehfeld

A.
Every 2 minutes, for 8min
Pause Front Squat x 3 reps @ 60-70%

B.
4min AMRAP (16min clock)
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats 

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

Posted In: CrossFit
by: Greg Rehfeld

EMOM x 12
min 1: 20 sec pull-up hold or 3 negatives
min 2: 30 sec “nose to wall” HS hold
min 3: 40 sec air squat hold 

WOD:
3 Minutes of Bar facing burpees
1min Rest
3 Minutes of Power Snatches (135/95 lbs)
1min Rest
3 Minutes of Assault Bike

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