CrossFit WOD 11/17/20

Warm-up

0-5:00

Briefing

5:00-30:00

Pick Drill

30:30

Scorpion

Laying Rainbow

90/90 Hold

Kneeling T-spine

V Ups

DB C&J Demo

Toes to Bar Demo

Box Jumps

Pushups

Situps

Metcon (2 Rounds for reps)

10 AMRAP

10/8 Cal Row

5/5 DB Hang Clean and Jerk 50/35

10 Toes to Bar

5 min Rest

10 AMRAP

10 Box Jumps

10 Pushups

10 Situps

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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