CrossFit WOD 1/25/20

Warm-up

Roll legs and lats

Banded runner stretch

Banded kneeling hip thrust

Banded side steps

Banded squats

Pulls parts

Front squat

Press

Thruster

Single

Standing double

Double

2 rounds of

3 thrusters

10 dubs

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
*Consistency goes a long way here.

**Maintain as unbroken sets of thrusters as possible.

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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