CrossFit WOD 11/24/20

Warm-up

0-5:00

Briefing

5:00-25:00

Jump Rope Warmup

Singles/Doubles

Knee to Elbow Warmup

Stepups

Knee Tucks

Box Jumps

High Pull

High Pull to Press

High Hang Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Metcon (5 Rounds for reps)

5 Rounds, 1 min per station for max reps

Double Unders

Knee to Elbows

Box Jumps 24/20

Hang Power Snatch 95/65

Rest
Scoring is total reps for each round. 5 numbers to input

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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