CrossFit WOD – 12/21/15

Hip/Shoulder Mobility (Coaches Choice) (No Measure)

Front Squat (5×2 @ 45%)

3 Sec pause in bottom. Coach will count out pause. Done as a group.

one set every 90 sec.

Metcon (AMRAP – Rounds and Reps)

5 Rounds.

3 min of work 1 minute of rest

5 DL

4 Hang Cleans

3 Front Squats

2 Shoulder 2 Over-head

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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