CrossFit WOD – 1/13/16

Metcon (No Measure)

Wall GHD x15

Hanging Leg Lift x20

2 rounds

Toe to Toe Hamstring Stretch x20

Hip Rotations x20 Each way

Push Jerk (3-3-3-3-3-1-1-1-1-1)

Perform one set every 90 sec.

1: Stiff Leg DL (4×6 @ 70% of Clean Max)

30 Sec hanging L-sit hold between each set.

30 Burpee (Time)

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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