CrossFit WOD 12/19/2020

Bench Press (3-3-3-3-3)

New Tempo: 30X1

3 Seconds down

0 Seconds in the bottom

X: Explode out of bottom

1 second at the top

*Work up to a heavy 3 for the day.

Metcon (Distance)

Run for max distance in 7 minutes

-Rest for 3 minutes-

Row for max distance in 7 minutes

-Rest for 3 minutes-

Bike for max distance in 7 minutes

*Score is total distance in meters

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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