Workout Of The Day
wod
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
-400m Run
-15 T2B
-6 Power Snatches (115/75#)
**Rest 2 Min**
8 Min AMRAP
-4 Power Snatches (135/95#)
-10 Burpees over the bar
-200m Run
wod
CrossFit 1490 – CrossFit
Bench Press (1×5)
Bent Over Row (1×10)
Metcon (Time)
5 Rounds for time
-5 Bench Presses (155/115#)
-10 Bent over rows
-30 V-ups
**rest 1 min after each round**
wod
CrossFit 1490 – CrossFit
Shoulder Press (5×2)
Metcon (Time)
4 Rounds for Time
-12 DB Hang Squat Cleans (40/20#)
-8 DB Jerks
-12 Lateral Burpee Box Jumps (24/20″)
wod
CrossFit 1490 – CrossFit
Deadlift (5×4)
Metcon (AMRAP – Rounds and Reps)
17 Min AMRAP
-10/8 Cal Bike
-50 DU
-10 Power Cleans (155/115#)
wod
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Front to Back”
16 Min AMRAP
-6 Front Squats (185/145#) or 50% of 1rm
-6 Back Squats
-15 Plate ground to overhead (45/25#)
wod
CrossFit 1490 – CrossFit
Sumo Deadlift (5×3)
Metcon (Time)
On the 0:00
3 Rounds of
-500m Row
-9 Bar MU
-21 Wall Balls 20/14#
**then on the 15:00**
3 Rounds of
-400m Run
-15 Knees 2 Elbows
-HS hold (1min)
wod
CrossFit 1490 – CrossFit
Metcon (Time)
5 Rounds for Time
-5 Clean and Jerks 135/95#
-Cal Ski (15/12)
-15 KB Swings 53/35#
wod
CrossFit 1490 – CrossFit
Metcon (No Measure)
EMOM12
odd-5 HSPU
even- 10 deadlifts 135/95#
*Rest 3 Min*
EMOM10
odd- 30 DU
even- 12 T2B
Finish with 300′ KB Farmers Walk
wod
CrossFit 1490 – CrossFit
Metcon (Time)
4 Rounds for Time
-400m Run w 20/14# med ball
-15 Med Ball Cleans
-20 DB Hang Cleans 40/20#
Finish with
300′ (2) DB overhead walking lunge