CrossFit SoCo – CrossFit WOD
Weightlifting
A: Bench Press (Build To A Heavy Set Of 8 Reps)
Metcon
B: Bounty Hunter (Time)
4 Rounds For Time:
20 DB Floor Press
20 Slamballs 30/20
10/10 Renegade Rows
Home Workout
A: Metcon (2 Rounds for reps)
AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 DB Snatches, 20 Double-Unders
4 DB Snatches, 20 Double-Unders
6 DB Snatches, 20 Double-Unders
Continue to add (2) power snatches per round
Score = Reps For Each AMRAP
Double Under Reps Do Not Count
B: Metcon (2 Rounds for reps)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
Continue to add (2) power snatches per round
Video Brief: https://youtu.be/7b4CtoESzfc
Odd Object could be anything in the house. Backpack filled with books, clothing, towels, etc. A duffle bag filled with anything that can add weight.
Score = Reps For Each AMRAP. Do No Count Lateral Hops
A: Metcon (No Measure)
4 Rounds:
8 Single Leg Squats – Right
12 Single Leg Glute Bridges – Right
-Rest :30-
8 Single Leg Squats – Left
12 Single Leg Glute Bridges – Left
-Rest 1:00-
B: Metcon (AMRAP – Reps)
3 Rounds:
AMRAP 5:
20 Jumping Air Squats
40 Sit Ups
20 Jumping Air Squats
Max Ground to Overhead In Remaining Time
-Rest 3 Min-
Score = Total Ground to Overhead Completed