CrossFit WOD – 11/18/15

Metcon (No Measure)

Side lying T-spine Drill x10

Sword Drill x10

Sot Press x10

Power Snatch + OHS x2 (5×1 @ 75-85%)

Metcon (Time)

Hang Snatch

Wallball

21-15-9

Workout of the Day

CrossFit

  • CrossFit WOD 10/21/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Split Squat Deadlift w/ Barbell

    Jefferson Curl

    Good Mornings

    Snatch Grip DL Demo
    Snatch Grip Deadlift (3-3-3-3-3)
    Same Weight
    Metcon (Time)
    5 RFT

    12 Thrusters 95/75

    9 Power Snatches 95/75

    9/7 Cal Row
    Same weight for thrusters and snatches

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