CrossFit Workout of the Day

Posted In: CrossFit
by: Greg Rehfeld

OPEN GYM

Posted In: CrossFit
by: Greg Rehfeld

5 Rounds
10 Hang Power Cleans 95/65
10 Burpees to 6in target
40 Dus
Rest 90sec

3x100m KB overhead carry (light) + DB farmers carry (heavy) 

Posted In: CrossFit
by: Greg Rehfeld

EMOMx12
M1: 30 sec side plank (R)
M2: 20 sec max alt med ball v-up
M3: 30 sec side plank (L)
M4: 20 sec max alt med ball v-up

WOD: 20min AMRAP
400m run
15 KB Snatches (right arm)
10 OH KB Lunges (right arm)
10 HSPUs
15 KB Snatches (left arm)
10 OH KB Lunges (left arm)
20 Push-ups

Posted In: CrossFit
by: Greg Rehfeld

6min EMOM
1 Power Clean + 1 FS + 1 Squat Clean @ 70% RPE

Back Squat
4X3

WOD: 10min AMRAP
15 Box Jump Overs (24/20″)
12 TTB
9 KB Front Squats (53’s/35’s)

Posted In: CrossFit
by: Greg Rehfeld

6min EMOM
2 Power Snatches + 1 OHS
* scale athlete to the appropriate OHS weight.

Front Squat
4×4 ( start at 80% of last week)

21-15-9-3
Pull-ups
Thrusters 95/65
*scale people to front squats if they cant achieve an appropriate front rack (you will be able to gauge this during the front squat before)

Posted In: CrossFit
by: Greg Rehfeld

OPEN GYM

Posted In: CrossFit
by: Greg Rehfeld

5 Rounds (40sec work 20sec rest)
-Burpees to plate
-DUs
-WBs
rest 1min

3x100m Farmers carry + front rack carry
* use KB for front rack and dumbell for farmers

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