Hump Day “Fight Night”

CrossFit CSG – CrossFit

Metcon (AMRAP – Reps)

“Fight Night”

RD 1- RD 3- RD-5

30 sec DU

30 sec Pull ups

30 sec DU

30 sec SU

1 min rest

RD 2 – RD 4- RD-6

30 sec DU

30 sec HSPU

30 sec DU

30 sec Mountain Climber

1 min rest
You will score this WOD on total reps

Categories WOD

OPEN WOD 17.4

WODLIFE Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225 lb.

55 wall-ball shots, 20-lb. ball to 10-ft. target

55-calorie row

55 handstand push-ups

(RX Men)

55 deadlifts, 135 lb.

55 wall-ball shots, 20-lb. ball to 9-ft. target

55-calorie row

55 hand-release push-ups

(Scaled Men)

55 deadlifts, 155 lb.

55 wall-ball shots, 14-lb. ball to 9-ft. target

55-calorie row

55 handstand push-ups

(RX Women)

55 deadlifts, 95 lb.

55 wall-ball shots, 10-lb. ball to 9-ft. target

55-calorie row

55 hand-release push-ups

(Scaled Women)
Standards:

https://games.crossfit.com/workouts/open/2017/17.4?division=2

Categories WOD

Thursday

WODLIFE Fitness – Functional Fitness

Metcon (AMRAP – Reps)

Championship

Fight

5 RDS

4 stations

1 min per station

1 min rest between rounds

Thruster

Renegade Row

Lunges

Sit-Up (Weighted)

Rest (1min)

DB 35/25
Fight Gone Bad Style workout. Movements will be executed with 2 dumbells.

Categories WOD

Tuesday WOD

WODLIFE Fitness – Functional Fitness

Push Press (Push Press 5×2 )

Work up to a Heavy 2 Reps.

Overhead Squat (Over Head Squat 5×2 )

Work up to a Heavy 2 Rep.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Pull Ups

10 Hollow Rocks

10 Air-Squats

Categories WOD