CrossFit WOD 12/3/2020

Warm-up

EMOM x 15mins

1st – 5 Broad Jumps

2nd – 8-10 Band Pull Throughs

3rd – Assault Bike or Row 30 sec (increase pace each minute from easy to tough)

Deadlift
Segmented Clean Deadlift (3-3-3-3-3)

Tempo: 3131

Watch video below for example.
Same weight across

Metcon (No Measure)

5 Sets – Increase effort

10 Sumo Deadlift High Pull

rest 15sec

20 Russian Twists (20/14lbs)

rest 15sec

5 Box Jump Overs (choose a tough height – touch top of box on the way over)

rest 15sec

Row 18/15 Calories (your pace each set)

rest 90sec

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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