CrossFit WOD – 1/14/16

Coaches Choice (No Measure)

Metcon (AMRAP – Reps)

Amrap 10

DB/KB Snatch x30 (15R/15L )

WallBall x20

Rest 2 Min

Amrap 10

Single Arm DB Thruster x30 (15R/15L)

Knees to Elbows x20

Rest 2 Min

Amrap 20

DB/KB Snatch x30

WallBall x20

Single Arm DB Thruster x30 (15R/15L)

Knees to Elbows x20

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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