CrossFit / BootCamp / MetCon WODS

2020.11.30 Monday




5 Rounds for Time


20 Hang Power Cleans (Barbell/Dumbbells)

30 Push Ups

40 Sit Ups

50 Air Squats

*Rest precisely 3 minutes between rounds.


*Suggested BB weight (95/65lb), DB weight (35/20lb)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.


2020. 12.01 Tuesday


In every 4mins x5 (20mins)
10 Sumo DL (Barbell/KBs)
10 DB shoulder presses
1R Durante Core
Rest for the remaining time
*no specific weight prescribed. Increase as you go.

Then 5 Round for quality
10 DB Romanian DL
10 Weighted Hip Bridges

2020.12.02 Wednesday

4 sets
10 Single Arm KB Floor Presses (R10 +L 10)
10 Single Arm KB Bent over Rows (R10+ L10)


5 Rounds
10 Push Ups (feet elevated/regular/box)
ME banded row
10 Windshield Wipers

© 2017 by CrossFit Hannam