CrossFit Workout of the Day

Posted In: CrossFit
by: Greg Rehfeld

EMOM x 6
Min 1: seated Alt Kb press x4/side (use rig support for people with poor back position)
Min 2: hanging single leg knee raise x5/side

WOD: complete 4 sets of:
400m run
10 H. squat cleans 135/95
10 HSPUs
-rest 90 sec-

Posted In: CrossFit
by: Greg Rehfeld

EMOM x 8 (20 sec work-40 sec rest) 
Min 1: left foot forward Russian Swing
Min 2: left side plank
Min 3: right foot forward Russian swing
Min 4: Right side plank

WOD: 30 Clean & Jerks for time 
RX: 185/135
Int: 135/95
Sc: 95/65
* Every 90 sec complete 7 pull-ups

Posted In: CrossFit
by: Greg Rehfeld

EMOM x 6 @65-75% 1RM
2 Power Snatches + 1 OHS
*Duality competitors go up each round and build to max weight in OHS event.

WOD: 12 min EMOM 
Min 1: 15 sec max power snatch 75/55
Min 2: 20 sec max box jump overs
Min 3: 25 sec max cals on AB/Rower

Posted In: CrossFit
by: Greg Rehfeld

EMOM x 6 @ 65-75% 1RM Front Squat
Even: 1 Pause Front Squat
Odd: 3 Back Squats

WOD: 30 Push Press For time
Rx 155/105
Int: 115/75
Sc: 95/65
*every time you break complete 10 WB 20/14

Posted In: CrossFit
by: Greg Rehfeld

Set 12min clock
Deadlift heavy triple (no hook double overhand)

“Bumblebee”
AMRAP 7
Power Snatch (115/80) or 60% 1RM
EMOM: 7 Wall Balls 20/14

Posted In: CrossFit
by: Greg Rehfeld

OPEN GYM

Posted In: CrossFit
by: Greg Rehfeld

Set 12min clock
Strict Press Heavy triple (goal is 85-90% 1RM)
then 1 set max reps Push Press off 3RM of above

WOD: 17.5 12min CAP
10 RFT
9 Thrusters 95/65
35 DUs

Page 1 of 7412345...102030...Last »

4903 GOLDEN QUAIL #120 SAN ANTONIO, TX 78240 | 210.254.6813 | info@crossfitmettle.com

Web Design & Development by The Creative Shamrock