CrossFit WOD 1/20/20

Warm-up

Mid archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×6)

*Across/Tempo

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

Metcon (No Measure)

Single leg squat x8 each leg

Back extension x10

Plank 1m

Three rounds
*Flow through this steadily.

**Challenge the movement with appropriate weight.

Metcon (No Measure)

Box jump x3

Leg lift x10

3 rounds

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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