CrossFit WOD 11/12/19

Warm-up

Barbell upright row

Strict power clean H/m/l

Tall power clean h/m/l

Pull-under h/m/l

power clean h/m/l

3 POS Power clean

Metcon prep:

Rope climbs

Hang

Knee tucks

J-hook/heel hook

Accent

3 POS Power Clean (5×2-2-2 then 5×1-1-1)

*Across on doubles; Build on singles

** “3 POS” refers to a high, mid, and low catch position.

***Be obsessive on position.

Metcon (Time)

Pull-ups/ring rows x40

Row cal x40

Rope climb x5

Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

CrossFit Teens

Archives