CrossFit WOD – 12/14/15

Metcon (No Measure)

2×10

Squat Therapy

Goblet Squats

Tabata Dubs

Metcon (Weight)

Back Squat x10

RDL x10

4 Rounds.

Bar comes from the ground, Super-set both movements. Rest after you have completed a set of both movements. Keep the weight the same for all Sets.

Metcon (AMRAP – Reps)

AMRAP 15

OHKB Carry. 100ft

Chest 2 Bar pull-ups x15

OHKB Carry 100ft

Ring Dips x15

**Every 10ft on the carry counts as one rep.

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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