Daily WOD

crossfit brownsburg

1) Front Box Squat: 6 x 4 @65%, every 60-75s.
–13-15# box + slightly wider stance than normal
–5% heavier than last week

2) Power Snatch: EMOM 6:00 2 Reps @75%
–“Cluster sets” – drop and reset between each single
–Beginner: Muscle Snatch w/ a light load
–5% heavier than last week

———

“Eddie Murphy”
For time:
Run 400 meters
50 Thrusters (75/55)
Run 400 meters
*10:00 cap

Rx+:(95/65)
L3: (65/35)
L2: (55/65)
L1: (45/25)

——

Extra Credit:
–400 meter sledpull powerwalk backward @1/2 BW or 100-150 banded leg curls each
–Banded Ab pulldown: 3-4 x 20-25. Rest 60s.

August 24, 2017

8.25.17. WOD

1) Front Box Squat: 6 x 4 @65%, every 60-75s. […]
August 23, 2017

8.24.17. WOD

With a partner: 400 meter farmer carry with two KBs […]
August 22, 2017

8.23.17. WOD

6:00 EMOM Hang power clean + push press + push […]
August 21, 2017

8.22.17. WOD

Every 7:00 x 3 sets: Row 750 meters 75 Double-unders […]

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