Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Power Clean, Hand Release Pushups, Squat Workout
At Woburn Crossfit (MA)
5 rounds 1 min rest between rounds
3 Power clean 135/95
6 hand release pushups
9 bw squat311rx’d
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L1 CERT #2 Workout Workout
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Death by cleans and HSPUs Workout
Shoulder Press:
-5 @ 60% of 1RM
-5 @ 65% of 1RM
-5+ @ 70% of 1RMMetcon:
With a continuously running clock do one clean (155/105) the first minute, one HSPU the second minute, two cleans the third minute, two HSPU the fourth minute, three cleans the next, three HSPU the next…… continuing as long as you are able.
Use as many sets each minute as neededAbs:
4 rounds of:
-10 weighted sit ups
-45 second plankPress: 85(5), 95(5), 105(5)
Metcon: For cleans, failed on the round of 9 (completed 7 reps that round, then 2 more after the min). For HSPU, failed on the round of 5 (completed 2 reps that round, and another 1 the next round)
Abs: just used a 10# plate -
Brutality Workout
PreWOD
Back squats
5 - 60% @ 85
5 - 65% @ 95
5 - 70% @ 100WOD:
400m run
10-9-8-7-6-5-4-3-2-1
Mini Man Makers (45/25) #25
T2B
Air Squats
400m run -
7-30-12 Metcon 1 (Tin Man) - Metcon 2 (Run, Split Jerk, K2E, Burpees,Run) Workout
Metcon 1: Tin Man
5 Rounds: 5x205 Hang Clean, 5x205 Bench Press
Time: 8:20
Metcon 2:
Buy in: 800m run then: 3 Rnds: 10 Split Jerks (155lbs), 15 K2E, 20 Burpees then cash out: 800m run.
Time: 24:02