Category Archives: WOD

Heavy day


CrossFit Postal – CrossFit

EMOM: Overhead Squat (EMOM 10. 5 reps per round.)

Weight should be static.

50-60%

EOMOM: Metcon (Weight)

Every other minute on the minute for 10 minutes.

5 power clean

3 push jerk
Increase weight as needed. AHAP.

Touch and go is ideal, but not mandatory.

Not DB thrusters. Bad idea


CrossFit Postal – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 mintues

50 Double unders

10 right arm KB hang snatch

10 left arm KB hang snatch

10 right arm Russian KB swing

10 left arm Russian KB swing

53/35
**Double unders

Scale reps.

30 strict pull ups (Time)

For time:

30 strict pull ups
Superset with strict HSPU or the hardest variation you have.

Score the same as in the past. Number of sets = minutes.

Note number of strict HSPU

4 on 2 off


CrossFit Postal – CrossFit

Strength

EOMOM: Front Squat (5×10 @ 50%ish 1rm)

Every other minute on the minute for 10 minutes.

10 reps at 50%ish of your 1 rep max.

Weight stays static.

Metcon

Metcon (AMRAP – Reps)

Amrap 4

Hang clean 155/105

Rest 2

Amrap 4

Row for cal

Rest 2

AMRAP 4

AB for cal

Rest 2

Amrap 4

GHD situp

3 way relay


CrossFit Postal – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

Buy in:

In teams of 3

Double grace @115/85 (divide reps however)

AMRAP (relay format)

Row 10 cal

15 KB swing 53/35

20 situp

*ARMARP relay style

Rx+ 135/95
Relay :

Each team member does each movement.

You can’t move on until the person in front is finished.

Do not start the next round until all 3 have completed the last.