Day

October 5, 2020
Warm-up 0-5:00 Briefing 5:00-20:00 Banded Single Deadlift 2×15 Banded Reverse Lunges 2×15 High Hang Muscle Snatch Low Hang Muscle Snatch Muscle Snatch Muscle Snatch (3-3-3-3-3) Same weight-light Focus on quality Metcon (Time) 3 RFT 20 Power Snatches 75/55 20 Box Jump Overs 20 Chest to Bars 30/20 cal Row
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Workout of the Day

CrossFit

  • CrossFit WOD 10/26/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Ankle Mobility

    Band Pull Aparts

    OH Band Pull Aparts

    Back to Wall Vees

    Squat Therapy

    OH Squat Technique and Demo
    Overhead Squat (8-8-8-8)
    Increase weight every round
    Metcon (Time)
    3 RFT

    12 DB/KB Deadlift

    9 DB/KB Hang Power Cleans

    6 DB S2OH

    Weight: 2×50/35

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