CrossFit WOD 12/5/19

Warm-up

Cross over symmetry:

90/90

W/y

Overhead squat

Barbell prep:

Snatch grip press

Snatch grip push press

Press to squat h/m/l

Overhead squat

Snatch balance

Snatch Grip Push Press (3×3)

Across

Snatch Balance (5×2 )

*Build

Overhead Squat (5×1)

*Build

**As you progress through the movements ensure you are retaining and building upon the mechanics learned.

Workout of the Day

CrossFit

  • CrossFit WOD 8/5/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Prone Split Rotation 3×10

    Prone Y’s x20

    Prone T’s x20

    Prone A’s x20

    Seesaw Squat

    Air Squats

    Clean work

    Push Press

    Push Jerk

    Split Jerk

    30:00-55:00
    Big Clean Complex (1-1-1-1-1-1)
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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