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CrossFit 623 Daily WOD: 736 (Wed- 9/20/2017) Strength: Deadlift 3×2 @ 95-97%

Strength: Deadlift 3×2 @ 95-97%
Skill: SDHP

WOD:
30 DL 115/80
25 TtB
20 SDHP
15 Cal Row
10 Burpees over Rower

CrossFit 623 Daily WOD: 735 (Tues- 9/19/2017) Strength: Snatch 5×1 @ 95-97%

Strength: Snatch 5×1 @ 95-97%

WOD:
15-12-9
OHS 155/105
Wall Balls 30/20
**Time Cap: 15min**

CrossFit 623 Daily WOD: 734 (Mon- 9/18/2017) Strength: Push Jerk 5×5 @ 80-85%

Strength: Push Jerk 5×5 @ 80-85%
WOD:
16min AMRAP
3 Push Jerks 165/115
5 Bar Muscle Ups
7 HSPU
200m Run

CrossFit 623 Daily WOD: 733 (Fri- 9/15/2017) Strength: Box Squats 3×3 @ 70%-75%

Strength: Box Squats 3×3 @ 70%-75%

WOD:
2 min work/ 1 min rest
125m Row Sprint
*Max Back Squats with remaining time 95/65
Keep going till you reach 100 Back Squats or you hit the 30 min time cap

CrossFit 623 Daily WOD: 730 (Tues- 9/12/2017) Strength: Deadlift 3×6 @65%-75%

Strength: Deadlift 3×6 @65%-75%

WOD:
12 min AMRAP
25 KBS 53/35
15 GHD Sit-Ups
2 Rope Climbs

CrossFit 623 Daily WOD: 729 (Mon- 9/11/2017) Strength: Snatch – Build to a heavy complex of 1 Power Snatch + 1 Snatch + 1 OHS. 1 Complex = 1 rep, complete 3×1

Strength: Snatch – Build to a heavy complex of 1 Power Snatch + 1 Snatch + 1 OHS.
1 Complex = 1 rep, complete 3×1 once you’ve found your “heavy” working weight.

WOD: “Amanda”
9-7-5
Ring Muscle Ups
Snatch 135/95

CrossFit 623 Daily WOD: 728 (Fri- 9/8/2017) Strength: Push Jerk 5×2 @85-90%

Strength: Push Jerk 5×2 @ 85-90%

WOD:
150 Double Unders (3:1)
100ft OH Walking Lunge 45/25 (Bumper Plate)
75 Hollow Rocks
50 Chest to Bar Pull-Ups
25 Box Jumps 30/24

CrossFit 623 Daily WOD: 727 (Thurs- 9/7/2017) Mobility!

Mobility and Stretching

25min AMRAP
5 Push Ups
10 Plank Side Rolls (5/side)
20 Mountain Climbers
30 Flutter Kicks (3 count)
200m Run

CrossFit 623 Daily WOD: 726 (Wed- 9/6/2017) Strength: Back Squat 4×6 @75-80%

Strength: Back Squat 4×6 @ 75-80%
Skill: Review Pistols and Wall Walks

WOD:
3 RFT
100m Farmers Carry 53/35 (RX) or 70/53 (RX+)
10 Alternating Pistols
25ft Handstand Walk
10 Alternating Pistols

CrossFit 623 Daily WOD: 725 (Tues- 9/5/2017) Strength: Clean & Jerks- 3 @85%, 3 @90%, 3 @92%

Strength: Clean & Jerks 3@ 85%, 3@ 90%, 3@ 92%
Skill: Ring Dips

WOD:
21-15-9
(8 min cap)
Front Squats 95/65
Ring Dips