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WOD

SAW Challenge

CrossFit SAW – CrossFit Metcon Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010To learn...

10.20.17 Panic Breathing

CrossFit SAW – CrossFit Metcon Panic Breathing (Time) For Time (with a Partner) 500-400-300-200-100 meter Row (x2) Partner Kettlebell Rack Hold (24/16 kg) 5 Burpee penalty for each drop of kettlebells1. Each partner rows 2. Burpees are done after 100m rows 3....

10.19.17 Clean Skill Work

CrossFit SAW – CrossFit Weightlifting BCTI: EMOM 8: 3 reps on everything Clean Power Shrugs (EMOM 8: 5 reps) No high pull. Focus on finishing vertical/upright/tall0-2:00 from the hip, 5x 3-5:00 from above the knee, 5x 6-8:00 from below the knee, 5x Add weight as...

10.18.17 10RFT w/ a friend

CrossFit SAW – CrossFit Metcon Metcon (Time) Teams of 2, 10RFT: 3 bar MU 6 thrusters 95/65# 9 hang power cleans 95/65# 12 abmat sit-upsRx+...

10.17.17 Power Snatch

CrossFit SAW – CrossFit Weightlifting BCTI: Every :90 x5, 3-5 reps power snatch or hang power snatch Power Snatch (Every :90 x5, 7 reps by feel ) Metcon BCTI: AMRAP 8 Metcon (AMRAP – Rounds and Reps) AMRAP 12: 8 burpees 12 box jovers 20” 8 wall balls...

10.16.17 Pause Front Squats

CrossFit SAW – CrossFit Strength Paused Front Squat (5 x 2 @ 60-65%) 3 seconds in the bottom of each rep, by a spotter’s count Front Squat (For your %) Metcon Metcon (Time) 21-15-9: GTO 115/75# C2B pull-ups15 min cap, scale weight...

10.13.17 Metronome style

CrossFit SAW – CrossFit Metcon Metcon (AMRAP – Reps) EMOM 10: 10 burpees, 1 Every 6 seconds100...

10.12.17 Bench = tanks

CrossFit SAW – CrossFit Strength BCTI: Same, unless they don’t have a 1RM. Then increase load each set. Bench Press (5 x 6 @ 65%) Metcon BCTI: 3 RFT: 15 wall balls 10 power cleans 50 single unders Metcon (Time) 3 RFT: 15 wall balls 20/14# 10 power cleans...

10.11.17 Tempo pull-ups & Hang Sq Snatch

CrossFit SAW – CrossFit Weightlifting EMOM 19: Even- 3x1x 5 second tempo strict pull-ups Odd- 3 Hang Snatch (full squat) Hang Snatch (EOMOM 19: 3 reps, by feel) Pull-ups (3×1 (singles) @ 5 second tempo) If not doing strict pull-ups, do tempo negatives or...

10.10.17 Teams of 3 AMRAP

CrossFit SAW – CrossFit Metcon BCTI: AMRAP 15: Row 500m 30 OTRower burpees 15 STO Metcon (AMRAP – Rounds and Reps) In teams of 3, AMRAP 25: Row 1000m 50 OTRower burpees 25 STO @ 155/105#OTRower burpees are done like OTB, body should be parallel to the...

10.9.17 The Other Total

CrossFit SAW – CrossFit Strength The Other Total (Total Weight) Clean Bench Press Overhead Squat Clean (Find 1RM) From the ground, full squat Bench Press (Find 1RM) Overhead...

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