CrossFit WOD – 12/22/15

Metcon (No Measure)

side lying t-spine x10

Band assisted Reverse Lunge x10

Sot Press x15

High-Hang Snatch (3×3 )

Focus on speed and consistency. Move up in weight slow each set. One set every 90 sec.

**Squat these please

Snatch (5×3)

Stay consistent with your reps. Be patient as you pull from the ground and make sure to hit that good high hang position.

Once set ever 90 sec.

Metcon (Time)

Choose one

7-5-3

MU (Bar or Rings)

Thrusters

9-7-5

Chest 2 Bar

Thruster

12-9-6

Pull-up

Thrusters

**Wana be a Baller and have some extra time on your hand?

On 3.2.1.Go Perform as much as you can of wod one in 5 minutes

@ 5 min mark start Wod 2. Finish as much of WOD two in 7 Min as possible.

@ 12 min mark start won 3. Finish As much as you can in 20 minutes.

Score this as total time took to complete all three, or 20 min + total reps completed.

Metcon (Time)

Min 0-5

7-5-3

MU (Bar or Rings)

Thrusters

Min 5-12

9-7-5

Chest 2 Bar

Thruster

Min 12-20

12-9-6

Pull-up

Thrusters

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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