CrossFit WOD 11/3/20

Warm-up

0-5:00

Briefing

5:00-15:00

Wrist Mobility

Elbow Rotations

Clean Technique

3 Position Power Clean (1-1-1-1-1)

Above knee, below knee, from ground
Same weight across

Metcon (3 Rounds for reps)

Hang Clean Cycle Technique

3 AMRAP x3

3 Burpees

5 Hang Power Cleans

2 minute rest between each AMRAP

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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