CrossFit WOD 12/21/2020

Warm-up (No Measure)

Banded Side Steps x 20

Banded Forward Walk x 20

Banded Backward Walk x 20

Banded Hip Bridges x 8 (2 second pause at the opening of the hip)

Banded Single Leg Hip Bridge x 8/each leg

Complete 2 sets:

8 Banded Pull Throughs

Rest 15 seconds

12 Lunges, alt. (6L/6R)

Rest 15 Seconds

8 Russian Swings (Light weight)

Rest 15 Seconds

12 Iron Mikes

Clean and Jerk (EMOM 10 )

Throughout 10 total attempts, build to a heavy single for the day. Perform 1 rep each minute.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Power Cleans (Heavy)

6 T2B

9 Wall-Balls (Heavy)

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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