CrossFit WOD – 12/2/15

Metcon (No Measure)

Squat Therapy 2×10

Goblet Squats 2×10

Back Squat (One set every 2 min)

S1 x4 @ 70%

S2 x4 @ 75%

S3 x2 @ 80

S3 x2 @ 85

S4 x1 @ 90

S5 x1 @ 95

S6 x1 @ 98-100

S7 x1 @ 100+

S8 x1 @ 100+

Metcon (AMRAP – Rounds and Reps)

Chest 2 Bar x9

Wall Walks x3

10 min Amrap

Workout of the Day

CrossFit

  • CrossFit WOD 10/30/20

    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 (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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