CrossFit WOD 10/12/20

Warm-up

0-5:00

Briefing

5:00-20:00

Wrist Mobility

Split Squat Good Mornings 2×10/10

Marching Hip Bridges x20

90/90 Hold 2 minutes per side

Elbow Rotations x20

Front Squat (5-5-3-3-1-1-1)

Establish 1RM

Metcon (Time)

KB Demo

Burpee Demo

21-15-9

KBS

Burpees

Situps

Workout of the Day

CrossFit

  • CrossFit WOD 10/28/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Wrist Mobility

    Elbow Rotations

    Power Clean Technique
    Power Clean (3-3-3-3)
    *Same weight

    *Low catch but remain in the power with a 3 second pause.

    *Focus on quality over weight

    *Move as a complex-Touch and go
    Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

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