CrossFit 416 | Fitness - Community Built

Workout of the Day (WOD)

api-365

CrossFit 416 Daily – Thursday, June 30th

Fitness

3 Rounds – Rest 30-60sec between movements

6-8 x Deadlift (try to increase from last exposure)

10-12 x Dumbbell Bench Press

20 x Dumbbell Walking Lunges

100ft Overhead Kettlebell Carry

 

WOD

Complete as many rounds and reps as possible in 12 minutes

12 x Kettlebell Swing

9 x Man Maker (Push-up, PC, PP)

6 x Toes to bar

 

Performance 

A)Clean Complex – Clean Deadlift + Hang Clean -12min

B)Front Squat

3-3-3   – Tempo 32×1

 

WOD

In 12 minutes complete as many 1-5 rep ladders as possible.

1 x Hang Power Clean (75%)

5 x Push-up

2 x Hang Power Clean

5 x Push-up

3 x Hang Power Clean

5 x Push-up

4 x Hang Power Clean

5 x Push-up

5 x Hang Power Clean

5 x Push-up

*Hang Power Clean sets must be completed unbroken, if bar drops before you complete required reps, you must start that set again.

*Score full ladders plus any additional reps


The art of standing still

Read More »