CrossFit WOD – 12/11/15

Metcon (No Measure)

Forearm Slides x15

Goblet Squat x15

Half Rack Goblet Squat V x15

Sot Press x15

Snatch (20×1)

S1- S10 65-75%

S11-15 75-80%

S16-S20 80-85%

*Consistency is the name of the game here! Try and make every rep look the same.

Metcon (Time)

3RFT

x15 Thrusters (Bar)

x20 Box Step-overs (Db/Kb)

Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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