WOD
Level I
Power Clean (ME) 3 2 1 1 1
—
Front Squat
3 3 3 3 3
compare to 4-22-2013
Level II
Front Squat (83%) 4×3
—
Run 100m
EMOTM 10
Archive for front squat
WOD
Level I
Strict Press
5 5 5 5
—
KB Rack Lunge (24k/16kg) 15, 12 and 9 reps
KB Swing (same) 30, 24 and 18 reps
alternating, for time
Level II
Front Squat (80%) 5×3
—
Ring Push Up (1/3rd MR)
EMOTM 15
WOD
Level I
Front Squat
5 5 5 5
—
the Kipping Pull Up
Level II
Power Snatch (75%) 5×3
—
Parallette Press to Handstand
WOD
Level I
Front Squat 7 7 7
—
Run 400m
Pull Up 8 reps
DB Snatch 12 reps
AMRAP 15
Level II
Power Clean (135/95) 7 reps
HSPU 9 reps
Row 250m
5 rounds for time
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Categories : Daily WOD
Tags : Crossfit, db snatch, front squat, hspu, power clean, pull up, richmond va, row 250m, run 400m, RVA, scott's addition
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