CrossFit WOD – 11/2/15

Metcon (No Measure)

Deep breathing

Hip Mobility

Goblet Squat x8 w/2 Sec Pause AT parallel not below.

Pause Back Squat (3×1 @ 60% )

EMOM 3

Then

Back Squat (Perform one set every 90 Sec)

S1 @ 70% x6

S2 @ 75% x4

S3 @ 80% x2

S4 @ 85% x2

S4-5 @ 90% x1

Metcon (AMRAP – Reps)

KB Hip-to-OH x10R/x10L

Single Unders x50

9 min AMRAP

Workout of the Day

CrossFit

  • CrossFit WOD 10/28/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Wrist Mobility

    Elbow Rotations

    Power Clean Technique
    Power Clean (3-3-3-3)
    *Same weight

    *Low catch but remain in the power with a 3 second pause.

    *Focus on quality over weight

    *Move as a complex-Touch and go
    Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

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