CrossFit WOD 1/10/20

Warm-up

Barbell assisted squat hold

Upright row

Upright row to overhead

BN Press

Press in half squat

Press in squat

P.Snatch Prep:

Tall P. snatch

High hang

Hang

Power snatch

Snatch Balance/OHS Prep:

Push Press

Push Jerk

Snatch Balance

Power Snatch (5×2)

* Build

Snatch Balance (3×2)

*Across

Overhead Squat (5×2)

*Build

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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