CrossFit WOD – 11/20/15

Metcon (No Measure)

y’s/t’s x20

Squat Therapy (No Wall) x10

Kneeling Jump x10

Power Clean + Push Jerk (2-2-2-2-2-2)

Build to the heaviest AND CLEANEST 2 rep that you can over the course of 6 sets.

Metcon (AMRAP – Reps)

6 Min Amrap

Hang Squat Clean x2

Chest to Bar x6

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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