Latest WODs

Saturday

  • April 25th, 2015


SpartanFit CrossFit – Competitor

Weightlifting

Snatch + Hang Snatch + High Hang Snatch (60% x 1, 65% x 1, 70% x 1)

3 Position

Snatch + Hang Snatch + High Hang Snatch (75% x 1 x 3 sets)

3 Position

Weightlifting

Clean and Jerk (70% x (1+2), 75% x (1+2), 80% x (1+2))

Clean and Jerk (85% x (1+2) x 3 sets)

Metcon

Helen All At Once (Time)

1200m Run

63 KB Swings (53/35)

36 Pull-Ups

All Levels

  • April 24th, 2015

SpartanFit CrossFit – CrossFit

Warm-up

10-15 mins warm-up + mobility

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
101:

1k Row

50 Wall Balls

30 Ring Rows

Strength

Back Squat (5-4-3-2-1 reps)

build to heavy single

Competitor

  • April 24th, 2015


SpartanFit CrossFit – Competitor

Strength

18 Total Reps

Back Squat (3-6 reps @ 75%)

*120 sec rest*

Strength

18 Total Reps

Deadlift (3-6 reps TnG @ 75% )

*120 sec rest*

Accessory

T-bar Rows (3 x 8)

Front Rack Lunge (3 x 8/leg)

Conditioning

Metcon (5 Rounds for calories)

For Total Calories

Bike x 3 mins @ 80%
3:00 rest