Daily WOD

crossfit, crossfit brownsburg, crossfit indianapolis

1) Front box squat: 6 x 4 @60%, every 60-75s.
–Use a 13-15# box + slightly wider stance than normal

2) Power Snatch: EMOM 6:00 2 Reps @70%
–Cluster sets – drop and reset between each single.

—–

“Traffic”
For time:
30 Deadlifts (155/105)
10 Bar muscle-ups
20 Front squats (155/105)
20 C2B pull-ups
10 Power snatch (155/105)
30 T2B
*12:00 Cap

L3: 135/95, ring dips in place of bar muscle-ups
L2: 115/75, assisted pull-ups, knee lifts

—-

Extra Credit:
-400 Meter Sled pull power walk backward @1/2 BW or 100-150 banded leg curls each
-Banded Ab pulldown: 3-4 x 20-25. Rest 60s.

August 17, 2017

8.18.17. WOD

1) Front box squat: 6 x 4 @60%, every 60-75s. […]
August 16, 2017

8.17.17. WOD

Partner WOD 4 Rounds – 60 sec work/30 sec rest […]
August 15, 2017

8.16.17. WOD

6:00 EMOM Hang power clean + push press + push […]
August 14, 2017

8.15.17. WOD

5 Rounds with a partner: 200 ft shuttle sledpush @moderate/light […]

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!