CrossFit WOD – 1/22/16

30:30 Row (No Measure)

5 Rounds

Coaches Choice (No Measure)

Bench Press (One Set every 2 Min.)

Set 1 x5 @ 75%

Set 2 x3 @ 80%

Set 3 x1 @ 85%

Set 4 x1 @ 90%

Set 5 x1 @ 95%

Set 6 x1 @ +95%

Set 7 x1@ +95%

Metcon (Time)

100 KBS

5 Burpee EMOM

** Compare Score to 4/28/15

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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