Category Archives: CrossFit WOD

Metcon 5-23-15

Metcon “Partner WOD” Both Athletes run 800m 10 Power Cleans 135/95 10 Synchronized Burpees 25 Push-ups 10 Synchronized Burpees 10 Push Jerks 135/95 10 Synchronized Burpees 25 Toes 2 Bar 10 Synchronized Burpees Both Athletes run 800m Run Only 1 … Continue reading

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Metcon 5-22-15

Strength – Day 26 Snatch + Snatch Balance – 70% x (1+1) x 5 Clean + Power Jerk + Jerk – 70% x (1+1+1) x 4 Front Squat – 70% x 2,  75% x 2,  80% x 2 x 2 … Continue reading

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Metcon 5-21-15

Strength – Day 25 Clean Pull + Hang Clean (knee) – 70% x (1+1) x 5 Clean Pull on Riser – 80% x 3 x 3 Clean Long Pull – 3 x 3 Metcon 4 Rounds 2 Squat Cleans 225/135 … Continue reading

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Metcon 5-9-15

Metcon 30 Rounds for time: 5 Wall balls 20/14 3 Handstand Push-up Power Clean 225/155

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Metcon 5-8-15

Strength Segment Snatch (knee) + OHS – (1+1)RM, 95% x (1+1), 90% x (1+1) Segment Clean (knee) + Jerk Drive + Jerk – (1+3+1)RM, 95% x (1+3+1), 90% x (1+3+1) Front Squat – 3 RM, 95% x 3, 90% x … Continue reading

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Metcon 5-7-15

Strength – Day 11 Clean High Pull – Power Clean – Hang Clean (knee) – (1+1+1)RM, 95% x (1+1+1), 90% x (1+1+1) Halting Clean Deadlift (upper thigh) – 5rm, 95% x 5, 90% x 5 Clean Long Pull – 3 … Continue reading

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Metcon 5-6-15

Strength – Day 10 Snatch Push Press + OHS – (5+1)RM, 95% x (5+1), 90% x (5+1) Pause Back Squat – 5 RM , 95% x 5, 90% x 5 Jumping Quarter Squat – 50% x 5 x 3 (% … Continue reading

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Metcon 5-5-15

Strength – Day 9 Snatch High Pull + Power Snatch + Hang Snatch (knee) – (1+1+1)RM, 95% x (1+1+1), 90% x (1+1+1) Halting Snatch Deadlift (upper thigh) – 5 RM, 95% x 5, 90% x 5 Snatch Long Pull – … Continue reading

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Metcon 5-4-15

Strength Push Press + Pause Jerk – (5+1)RM, 95% x (5 +1), 90% x (5+1) Back Squat – 5rm, 95% x 5, 90% x 5 Weighted Lunge – 3 x 5/leg Back Squat Jump – 20% x 5 x 3 … Continue reading

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Metcon 5-2-15

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. “HERO WOD” 5 … Continue reading

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