CrossFit WOD 2/6/19

Warm-up

Crossover symmetry before class

Kettlebell taps relay

Two rounds

45:15

Single leg deadlift (R)

Single leg deadlift (L)

Hand release push-ups

Air squats

Metcon (6 Rounds for distance)

AMRAP 90 seconds

10 KB hang power cleans (35/26)

10 burpee

Row for meters

Rest three minutes between first three rounds

Rest six minutes after third round

Rest three minutes between last three rounds

Scale reps to 8

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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