5th Element Combat Fitness | Fort Lauderdale
Every Second Counts

WOD

CrossFit YP1 Workout of the Day (WOD) — Week Preview

20 January 2019

For Time:

800 m run 
16 Power Snatch (95/65)
600 m run
12 Power Snatch
400 m run
8 Power Snatch
200 m run
6 Power Snatch


21 January 2019

6 Rounds for time:

3 sandbag over the shoulder
6 KB deadlift (70/53)
9 box jumps (24/20)
200 meter farmers carry (70/53)

Cash out of 25/21 cal assault bike


22 January 2019

AMRAP 14:

10 Wall Balls (20/14)
11 Medball situps (20/14)
12 Push Press (95/65)
13 TTB


23 January 2019

Hero WOD wednesday

Buy in of 10 slam balls (20/12)

then 

"Falkel"

AMRAP in 25 minutes:

8 Handstand Push-Ups
8 Box Jump (30/24 in)
1 Rope Climb (15 ft)

OR

"Falkel" -- scaled

AMRAP in 25 minutes:

10 inverted Push-Ups on box
8 Box step-ups (30/24 in)
4 Seated Rope Pull-ups


24 January 2019

3 RFT:

10 Front Squats (135/95)
10 Bar Facing Burpees
20 DB Snatch (10 per arm) (50/35)


25 January 2019

Teams of 3

100 tire flips For time:

1 person bikes 20 cal – rotate through this – must complete the 20 cal to go back to tire flips
the other 2 people AMRAP tire flips


26 January 2019

8 RFT:

3 Back Squats (185/135)
6 Burpee Box Jump Overs
8 push ups