CrossFit WOD – 12/9/15

Metcon (No Measure)

x30 Dubs

x20 supermans

x10 Toes-to-bar

2 rounds NOT for time

Metcon (Time)

Min 0-6

50 pull-ups

30 ring dips

Min 6-10 Rest

@ Min 10

Metcon (AMRAP – Reps)

Amrap 20

x15 Deadlift @ 60%

x20 HRPU

x25 Air Squats

Workout of the Day

CrossFit

  • CrossFit WOD 10/28/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Wrist Mobility

    Elbow Rotations

    Power Clean Technique
    Power Clean (3-3-3-3)
    *Same weight

    *Low catch but remain in the power with a 3 second pause.

    *Focus on quality over weight

    *Move as a complex-Touch and go
    Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

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