CrossFit WOD – 11/12/15

30:30 Row (No Measure)

5 Rounds

Snatch Balance (3-3-3-3-3)

Build over 5 sets. This is a new movement so be conservative and work on performing the movement with the ques your coach gives you being main priority.

Metcon (AMRAP – Reps)

Death by WallBall

*EMOM Perform the percribribed rep increasing the reps by 1 rep after every successful set.

**Reps start at 5.

Cash-Out 100M Sled Push

Empty/45

Metcon (AMRAP – Reps)

Maegen

Death By Front Squat. 60% 🙂

Workout of the Day

CrossFit

  • CrossFit WOD 10/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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