Category: Workout of Day

Unit 2 CrossFit Workout of the Day

CrossFit WOD 2/8/18

Strength: 3 Position Clean High Hang Mid Hang Floor  **all completed with one grip, do not set the bar down.  5 sets x 2 reps  **bar can be regripped btwn reps WOD: AMRAP in 15 min of: 5 HSPU / more »

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CrossFit WOD 2/7/18

Strength: Deadlift Warm-up sets: 1×10, 2×5 Work sets: 6×2 WOD: 5 RFT of: 5 Deadlifts (275/185)(225/135)(135/105) 30 Double Unders/90 singles 25 Sit-ups 20 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 2/6/18

Strength: Back Squat Warm-up sets: 1×10, 2×5 Work sets: **Eccentric back squat (**5 sec decent) 5×3 reps WOD: 4 RFT Run 400m 50 Air Squats

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CrossFit WOD 2/5/18

Strength: Strict Press  Warm-up sets- 1×10, 2×5 Work sets – 5×3 reps WOD: 10 RFT of: Sprint 100m Push-ups  (20)(15)(10)

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CrossFit WOD 2/3/18

PARTNER WOD: Text your favorite workout partner!! WOD: AMRAP in 30 min of: I go, you go: 3 Thrusters (75/55)(65/45)(45/35) 3 Sit-ups 3 Pull-ups ROW 250 (1 person) **each round increases by 3 reps *each partner completes each exercise before more »

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CrossFit WOD 2/2/18

Strength: Deadlift Warm-up: 1×10, 1×5, 1×3 Work sets: 15 min to establish 1RM WOD: For time- 100 kb swings (70/53)(53/44)(44/35) EMOM Burpees (5/4/3)

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CrossFit WOD 2/1/18

Skill: Pistol Practice and Progression WOD: 10 min alt EMOM 10 alt pistols / any modification needed 8 HSPU / inverted box PU Rest 2 min 10 min alt EMOM 30 Air Squats 20 Pushups

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CrossFit WOD 1/31/18

Strength: Squat Clean Warm-up sets: 1×5, 2×3 Work sets: 3×2 reps & 2×1 reps WOD: 4 RFT of: 15 Power Cleans(135/95)(115/75)(95/55) Run 200m 15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 1/30/18

Strength: Front Squat Warm-up sets: 1×10, 1×5, 1×3 Work sets: 5×2 reps WOD: “Incredible Hulk” AMRAP in 20 min of: 5 Deadlifts 5 Power Clean 5 Front Squat 5 Push Press 5 Back Squat (115/75)(95/55)(75/35)

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CrossFit WOD 1/29/18

Strength- EMOM for 3 min 3 Power Snatch Rest 2 min Every 2 min for 6 min 2 Power Snatch 1 OHS Rest 2 min Every 2 min for 6 min 3 Squat Snatch WOD: AMRAP in 15 min of: more »

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