9/30/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

samson stretch

10 good mornings 45/25

10 overhead squats 45/25

10 Knee to Elbow

10 ring rows

Skill

Warm-up (No Measure)

3 sets of max strict pullups

then 2 sets of max kipping pullups

Warm-up (No Measure)

3 sets of max strict dips

then 2 sets of max kipping dips

Metcon

Metcon (AMRAP – Reps)

Tabata (20s work/10s rest)

8 rounds of

Calorie Row

8 rounds of

Ab Mat situps

8 rounds of

Push ups

8 rounds of

Air Squat

9/29/2016

 Tom D WOD Tags
Comments 0

CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Warm-up

Burgener Warm-Up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Weightlifting

Front Squat (find todays 3 Rep Max)

Take from the rack

*15 min time cap

Metcon

Metcon (Time)

For Time

200m Run

15 Burpee Box Jumps 24/20

1 Front Squat

200m Run

13 Burpee Box Jumps 24/20

2 Front Squat

200m Run

11 Burpee Box Jumps 24/20

3 Front Squat

200m Run

9 Burpee Box Jumps 24/20

4 Front Squat

200m run

7 Burpee Box Jumps 24/20

5 Front Squat

Notes: Front Squat weight should be 85% of today’s heaviest lift


A lot cooler early in the morning!