CrossFit WOD – 11/3/15

Metcon (No Measure)

Side Lying T-spine x10

Sot Press x10

OHS x10

2 rounds

Squat Snatch (Perform one set every 2 min)

S1 70% x3

S2 75% x3

S3-S5 80% x3

These are NOT tap and go unless you have 10# plates or more on each side.

Do not drop the 10’s, instead use them as a guide to lower the bar slowly and build some strength and control with the movement.

Metcon (Time)


Dips x15

Front Squat x7

Toes 2 Bar x15

**F.S. will come from the ground.

Workout of the Day


  • CrossFit WOD 4/20/21

    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


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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