CrossFit WOD – 10/27/15

Metcon (No Measure)

Breathing

Hamstring & T-spine Mobility.

Metcon (No Measure)

Pull-ups/Muscle up Progression

We will spend this day working exclusively upon Pull-ups and Muscle ups. Cleaning up any deficiencies in our movement and getting one step closer to your first Pull-up/muscle up or to hit a new PR on an unbroken set.

Unbroken Pull-ups (AMRAP – Reps)

Metcon (Time)

100 Cal row

100 Burpees

Perform Reps in Tabata Fashion. 20 Sec of work followed by 10 Sec of rest until prescribed work is completed.

You must complete 100 Calories on the rower before beginning your Burpees.

Wear a vest if you aint Suuurrrrd.

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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