CrossFit WOD – 10/12/15

Warm-: Metcon (Weight)

EMOM 5

Perform as a Complex

x4 Deadlift

x4 Backsquats

x4 Sot Press

Back Squat (5-5-3-3-3)

Set 1 & 2 @ 75%

Set 3,4, & 5 @ 80%

Work up to your 75% in less than 4 sets after you do 10 reps with just the bar.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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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