CrossFit WOD – 1/18/16

(No Measure)

Shoulder Mobility

Bicep/Tricep/Hip Activation

Squat Therapy x20

Front Squat (5×5@75%, 3×3@80%)

Metcon (Time)

Rowing capacity test-maintaining an average 500m/min pace for as long as possible

Level 1

M-2:10

W-2:30

Level 2

M-1:50

W-2:10

Level 3

M-1:40

W-2:00

Level 4

M-1:35

W-1:55

Workout of the Day

CrossFit

  • CrossFit WOD 10/26/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Ankle Mobility

    Band Pull Aparts

    OH Band Pull Aparts

    Back to Wall Vees

    Squat Therapy

    OH Squat Technique and Demo
    Overhead Squat (8-8-8-8)
    Increase weight every round
    Metcon (Time)
    3 RFT

    12 DB/KB Deadlift

    9 DB/KB Hang Power Cleans

    6 DB S2OH

    Weight: 2×50/35

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