Archive for October, 2016

08/10/2016


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (Time)

40 box jumps (60/50)

40 ball slams (20/14)

40 burpees

400m partner run

40 partner wall balls (9/6)

40 burpee box jumps

40 partner wall balls

400m partner run

40 burpees

40 ball slams

40 box jumps

*All movements are alternating reps

except both partners run 400m together

07/10/2016


Hilltop CrossFit – WOD

CONDITIONING

Metcon (Time)

150 double unders (or 3mins of attempts)

40 wall balls (9/6 – 10′)

30 KB swings (32/24)

20 burpee box jumps (60/50)

10 C2B pull ups

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

05/10/2016


Hilltop CrossFit – WOD

STRENGTH

Clean (Find a heavy single for the day)

CONDITIONING

Metcon (Time)

4 rounds

15 back squats (50% todays clean)

10 power cleans

04/10/2016


Hilltop CrossFit – WOD

STRENGTH

Back Squat (3RM (use 5+ sets))

CONDITIONING

Metcon (3 Rounds for reps)

3 x 3min AMRAPs (rest 2mins between)

CINDY

5 pull ups

10 push ups

15 squats

03/10/2016


Hilltop CrossFit – WOD

SKILL

Warm-up (No Measure)

10mins on Rope Climbing

OR

EMOM for 10

1: 1-2 rope climbs

2: 10-15 wall balls

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

20mins

5 deadlifts (120/80)

13 burpees

9 box jumps (70/60)