072420 Skill Hinge Metcon
Author: Josh O'Donnell
CrossFit WOD, July 23, 2020
072320 Skill Press Metcon
CrossFit WOD, July 22, 2020
072220 Skill Agility & Coordination Drills Metcon Metcon (Time) 4 Rounds of 100 ft Shuttle Run 20 Plate Situps 25/10 20 Russian Twists with Plate (20ea side) 20 Single Leg Ball Slams (10right + 10Left) 75 Double Unders
CrossFit WOD, July 21, 2020
072120 Skill Pull – Upper Body Metcon Metcon (Time) 21-15-9: Deadlifts 205/135 Burpees over Bar Pull-ups
CrossFit WOD, July 20, 2020
072020 Skill Squat Metcon Metcon (Time) 30*20*10*40*50 of Wall Balls 20/14 * = Row 400 meters Rx+ is 30/20
CrossFit WOD, July 17, 2020
071720 Skill Core Work Metcon Metcon (4 Rounds for reps) E6MOM for 24 minutes: 500 Meter Row 20 Abmat SItups 20 Single Arm DB Thrusters 50/35
CrossFit WOD, July 16, 2020
071620 Skill Pullups Metcon Metcon (AMRAP – Rounds and Reps) 10-min AMRAP – 12 Hang Power Cleans 115/75 (or 35-45% 1RM) – 36 Double Unders
CrossFit WOD, July 15, 2020
071520 Skill Squats Metcon Metcon (3 Rounds for reps) 3 rounds of 5 1-min AMRAPs, rest 2 minutes between rounds: 1. DB box step ups 35/20 2. Ball slams 3. DB Snatch 4. Wall Balls 5. Bike/machine for cals
CrossFit WOD, July 14, 2020
071420 Skill Press Metcon Metcon (Time) 80 Wall Balls 60 Burpees 40 Toes to Bar 60 Burpees
CrossFit WOD, July 13, 2020
071320 Skill Deadlifts Metcon Metcon (Time) 5 rounds for time 200 meter run 5 Dball over shoulder 70/50 15 Box Jumps 24/20 5 Dball over shoulder 70/50 *After Round 5, complete 1 more additional 200 meter run while holding your Dball.