CrossFit WOD 11/23/19

Warm-up

Upright row to press

Tall clean go tall jerk

Pull-under to push press

Hang clean to pause jerk

Clean and jerk

Metcon (4 Rounds for weight)

4x10m Amraps

Partner workout

ME 1K Row

Remaining time build to Max Clean and Jerk
*Split the row evenly

**One person lifts at a time. If you’re using multiple bars cheer on your friend till it’s your turn.

***Each member will have 2-3 attempts in each AMRAP.

****Your heaviest attempts should be on the final round. Each round prior is meant to prep you for the final attempts ***** Record heaviest successful weight for each round and the time for the row in comments.

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

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