CrossFit WOD 11/5/19

Warm-up

Landmind twist x20

Nordic lift x20

Spanish Squat x20

Clean prep:

Front squat

Clean deadlift

Hang clean

Clean

My prep:

False grip hold

Row

Dip

Transition scaling

MU Demo

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
*Use one barbell.

**Rings for the muscle ups. Scale to the highest skill set possible.

***Start conservative and try to maintain throughout the 20m.

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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