CrossFit WOD 2/7/19

Metcon

Five rounds

60-second handstand hold

– Against band on rig

– Against wall

– Wall-facing

Five rounds

Super set

6 overhead press

– 3 second hold at the top, 3 second decent

– Strict press until fatigued, then push press

6 pull-up negatives

– 3 second hold chin over bar, 3 second decent

– Weighted or banded

4×8

Banded bench press

3×12

Barbell good morning

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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