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-
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For time Workout
15-12-9 Power snatch 60/42.5
(use 50% of max squat snatch if rx is too heavy)
9-7-5 burbee ring mu -
Ebba Workout
4 Rounds for Time
74 Double-Unders
17 Power Cleans (50/30 kg)
14 Shoulder-to-Overhead (50/30 kg)
53 calorie Row -
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5-29-12 Cleans, DUs, Press, DUs ....& ...... Thrusters, GHS SUs, Row Workout
Metcon 1:
5 Rnds: 5 Hang Cleans (185lbs), 30 DUs, 5 Push Press (185lbs - clean first rep into position), 30 DUs
Time: 23:45
Metcon 2:
4 Rnds: 15 Thrusters (105lbs), 15 GHD SUs, 300m Row
Time: 21:26
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03.26.12 WOD Workout
The “other” Total
1rm Overhead Squat 155
1rm Front Squat 225
1rm Back Squat 275
Total: 635
Then,
2 rounds
Max effort 500m row
Rest exactly 2mins between rounds. Goal should be to get as close to same time as first round.
1:41, then 1:40.
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