CrossFit WOD 11/26/19

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

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.

****Increased weight from 11/12

Metcon (AMRAP – Reps)

Partner WOD

Max Assault Bike Cal

AMRAP 6
*This works best with partner of equal fitness.

**If fitness levels are vastly different, we will be looking for equal work time and intensity. Remember, intensity has very little to do with volume.

***Make this one sting.

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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