CrossFit WOD 11/22/19

Warm-up

Banded finger curls

Straight arm pull-down

Low banded row

Metcon Prep:

DB Snatch from hip then floor

Sit-up/GHD Sit-up

Chin-up hold scaling

Bent Over Row (5×10)

*These should be very strained.

Metcon (AMRAP – Reps)

KB/DB snatch x10

Sit-up/GHD sit-ups x15

Acquire 30s chin-up hold

AMRAP 20
*Core and grip will be aggressively taxed.

**As chin-up fails be smart and break the hold into consistent, challenging sets.

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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