WOD

Monday 5/13

Monday 5/13
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Strength
Push Jerk (7×2)

*10 minute working clock
*Increase weight as technique remains

B. Interval Training
10 Alt. Single-Arm DB Power C&J
10 DB Box Step-overs
AMRAP Strict HSPU

*2 minutes on : 2 minutes off
*Repeat the above for 5 total rounds
*Score total # of HSPU

Beg – Choose own weight | HRPU
Int – 35/20lb | Inverted Box HSPU
Adv – 50/35lb | Strict HSPU

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. In Teams of 2
From Minutes 0-3
Alt. every 100 meters on the rower
From Minutes 3-6
AMRAP 10 DB Snatches + 10 Jumping Lunges
From Minutes 6-9
Alt. every 100 meters on the rower
From Minutes 9-12
AMRAP 10 DB Power Cleans + 10 Pop Squats
From Minute 12-15
Alt. every 100 meters on the rower
From Minutes 15-18
AMRAP 10 DB Push Press + 10 Prisoner Squats
From Minutes 18-21
Alt. every 100 meters on the rower
From Minutes 21-24
Max High Plank Hold

*All DB work is Single-Arm & is performed individually

B. Coach’s Surprise
🙂

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