CrossFit WOD 11/30/2020


* Today’s overall performance in the overhead squat and the metcon is highly contingent upon possessing an adequate and active end-range of motion in a series of joints, primarily the ankles, hips, and shoulders. Below I have attached a few videos you can utilize during the warm-up. If assistance is needed, don’t hesitate to ask a coach for help.

Overhead Squat (3RM)

Take 10 minutes to establish a 3 rep max (3RM).

*Be sure you have adequately mobilized in preparation for this.

Metcon (AMRAP – Reps)




Burpee Box Jump Over

*This is intended to be a full snatch (bar is received locked out over head with hip crease lower than the top of the knees).

If you cannot perform this movement with the confidence to execute each rep at a relatively fast pace, please utilize the Power Snatch (Bar is received locked out overhead with the hip crease higher than the top of the knees.

Workout of the Day


  • 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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