WOD July 27, 2013

CrossFit - Efficiency Tips: Box Jumps with Matt Chan
CrossFit - Efficiency Tips: Box Jumps with Matt Chan
Clap push-up - 3 x Failure
Box Jump* - 3 x 5



Stop set when movement loses explosives or max number of reps is reached.

*Box Jumps: Jump as high as you can every jump!!

*Level 3: As prescribed 
*Level 2: As prescribed 
*Level 1: Hand Release Push Up/Tuck jumps  

3 rounds

Hand Stand Push Up, 10 reps

Front Lever Hold, 10 seconds

Pistols, 10 reps (each leg)


*Rest 30 Seconds between exercises and 1 minute between rounds.


*Level 3: As prescribed 

*Level 2: Hand Stand Hold/3×10 toes to bar
*Level 1: Feet Elevated Push Up/3×10 knees to elbow/Rear foot elevated split squat


3 Rounds for time


Squat Jump x 15
Hand Release Push-Up x 10
Strict Pull-Up x 5
Bear Crawl x 10 yds.
Sit-Up x 15

2 comments (Add your own)

1. EllCedo wrote:
Generic 40 Mg Cialis Cheapest Prices Infant Mono After Taking Amoxicillin Come Kamagra cialis 5 mg best price usa Priligy Sin Receta Andorra Free Samples Of Cialis Sold In The Usa Zithromax And Sinus Infection

Tue, June 12, 2018 @ 5:05 AM

2. wrote:
Pretty! This has been an incredibly wonderful article.
Thanks for supplying this information.

Wed, May 15, 2019 @ 5:27 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 


Map - Location