Workout of the day

WOD

Deer Creek CrossFit - CrossFit


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Box Jumps (4x6)


Weighted AHAP

70% of Max height box jump from 6/2.

Metcon (AMRAP - Rounds and Reps)


AMRAP in 15:00 of:

(RX)

21cal Assault Bike
15 Overhead Squats 135/93
9 Bar muscle-ups

(SC)

21cal Assault Bike
15 Overhead Squats 50%
18 Pull-ups
CONTINUE READING

Deer Creek CrossFit - CrossFit


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Bench Press (6-6-6RM)


Illegal width grip

Metcon (Time)


5 Rounds for time of:

(RX)

12x Power Snatches 115/83lbs.
15x Ring-Dips

(SC)

12x Power Snatches 50% of 1RM
15x Dips
CONTINUE READING

Deer Creek CrossFit - CrossFit


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Good Mornings (3x10)


Arched back; slight bend in the knees.

Metcon (Time)


Complete for time:

(RX)

Row 5K

*Every 2 minutes on the Concept 2 stop and complete:

40yd Single-Shoulder KB Lunge 53/35lbs.
15 Toes to bar

(SC)

Row 5K

*Every 3 minutes on the Concept 2 stop and complete:

40yd Single-Shoulder KB Lunge 35/26lbs.
15 Knees to Elbow
CONTINUE READING

Deer Creek CrossFit - CrossFit


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Back Squat (5-5-5RM)

Metcon (AMRAP - Reps)


AMRAP ladder 12:00

(RX)

12 Handstand Push-ups (HSPU)
3 Deadlift 225/153lbs.
12 HSPU
6 Deadlift
12 HSPU
9 Deadlift
etc.

(SC)

12 Piked Handstand Push-ups (pHSPU)
3 Deadlift 60% of 1RM
12 pHSPU
6 Deadlift
12 pHSPU
9 Deadlift
etc.
CONTINUE READING