Wods

Oct 9

By October 8, 2019 No Comments

Fitness & Performance Strength

10 min to build to a heavy 5 rep bench press

Fitness Metcon

5 amrap

1 DB power clean & jerk

1 lateral burpee over the DBs

2 DB power clean & jerk

2 lateral burpee over the DBs

Etc.

-5 min rest

5 amrap

1 KBS 1.5/1

1 burpee to 6″

2 KBS

2 burpee to 6″

Etc.

-5 min rest

5 amrap

Calorie row

*score=total reps

Performance Metcon

5 amrap

1 power clean & jerk 135/95

1 lateral burpee over the bar

2 power clean & jerk

2 lateral burpee over the bar

Etc.

-5 min rest

5 amrap

1 hang power snatch 115/75

1 burpee to 6″

2 hang power snatch

2 burpee to 6″

Etc.

-5 min rest

5 amrap

Calorie row

*score = total reps

Abby

Author Abby

Co-Owner of SCCF, RTCF, BCCF & SOF WODs Operations Director & Coach

More posts by Abby

Contact

South Charlotte CrossFit
5046 Old Pineville Rd
Suite 190
Charlotte, NC 28217

P: (704) 999-6939
E: info@southcharlottecrossfit.com

© SOUTH CHARLOTTE CROSSFIT, LLC.