WORKOUT OF THE DAY "WOD"

Strength & Conditioning 6x 2 snatch (pause at the shin, and above the knee) MetCon 15 minute amrap: 5 squat cleans (165/115), 10 box jumps, 200m run

Strength & Conditioning 15-20 minutes to find an 5RM DL (aim for 20-30lbs heavier than your 8RM) MetCon Karen: for time 150 wall balls (20/14 to 10/9)

Strength & Conditioning 6x2 front squat @95% of 3 week’s ago 8RM MetCon 25 min amrap: 25 push ups, 20 DB front squats (50’s/35’s), 15 cal row

Strength & Conditioning 6x 2 paused clean (pause at the shin, and above the knee) MetCon 3 rounds: 800m run, 21 pull ups, 15 DL (185/125)

Strength & Conditioning 6x2 BS @95% of 3 weeks ago 8RM MetCon 5 min amrap: 10 KBS, 30 DU Rest 3 minutes 5 min amrap: 10 KBS, 30 DU

Strength & Conditioning 15-20 minutes to find an 8RM DL MetCon 3x 3min amrap: 200m run, max thrusters in remaining time (115/75) *rest 2 min between each amrap

Strength & Conditioning 5x3 front squat @90% of 2 week’s ago 8RM MetCon 6 rounds: 6 HSPU, 8 BJO (30/24), 10 DB snatches (50/35)

Strength & Conditioning 6x 1 power clean + 1 clean 4x15 hamstring curls MetCon For time: 1 mile run, 50 Crossfit Sit-Ups, 800m run, 25 Crossfit Sit-Ups

Strength & Conditioning  5x3 BS @90% of 2 weeks ago 8RM 3x6e weighted box step ups (heavier than last week) MetCon For time: 100 burpee pull ups

Strength & Conditioning 6x 1 power snatch + 1 snatch   MetCon 30 min amrap: 800m run, 75 DU, 50 pushups

Strength & Conditioning 5x5 front squat @85% of last week’s 8RM MetCon 20 min amrap: 400m run, max reps pull ups (when you come off the bar, head back on the run)

Strength & Conditioning 6x 2 cleans 4x15 weighted hip extensions MetCon 10 min amrap: 10 DB hang squat cleans, 15 BJO (24/20)

Strength & Conditioning 5x5 BS @85% of last weeks 8RM 3x8e weighted box step ups (heavier than last week) MetCon 5 rounds: 200m run, 3 DL (365/255)

Strength & Conditioning 6x 2 snatches MetCon 25 min amrap: 500m row, 50 wall balls (20/14 to 10/9), 500m row, 50 T2B

Strength & Conditioning 1 min max HSPU; rest 4 minutes, then 5 min EMOM: 75% of max set of HSPU max set MetCon 3 rounds: 100 DU, 75 air squats, 50 push ups

Strength & Conditioning 6x 3 low hang cleans *5-10 strict pull ups after each set   MetCon 10 min amrap: 8 thrusters (95/65), 8 BBJO (24/20)  

Strength & Conditioning 15-20 minutes to work up to an 8RM backsquat 3x10e weighted box step ups   MetCon For time: 1 mile run, 30 DL (255/180)  

Strength & Conditioning 6x 3 low hang power snatches (below the knee) 3x2 snatch grip DL @+20lbs from today’s heaviest low hang   MetCon 8 minute amrap: 5 thrusters (135/95), 10 BFB

Strength & Conditioning 12 min emom odd: 3 weighted dips even: 6 strict HSPU 4 rounds not for time: 15 ghdsu, 15 hip extensions   MetCon 3 rounds: 26 DB snatches (50/35), 75 DU

Special Labor Day WOD