CrossFit WOD, January 3, 2019

01.03.19

Metcon (Time)
10 rounds
10 Push Press (115/80)
100m run
(RX+ 135/95)

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CrossFit WOD, January 2, 2019

01.02.19

Hang Snatch (12 min EMOM @ 3 reps per min)
Increase wt after rds 3, 6, and 9
Metcon (Time)
21 Front Squats (135/95)
9 Bar MU (Sub is 2 PU + 2 Ring Dips per 1 Bar MU)
15 Front Squats
6 Bar BU
9 Front Squats
3 Bar BU

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CrossFit WOD, January 1, 2019

01.01.19

Metcon (Time)
Teams of 2
400m medball Run
100 power cleans (135/95)
400m medball run
100 Over the bar burpees
400m medball run
100 wallballs
400m medball run
100 Push Up with touch to medball (push up + touch medball with left hand then touch medball with right hand)

Althletes can switch on and off as needed during each movement and can pass medball back and forth on run

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