CrossFit WOD – 12/29/15

Metcon (AMRAP – Reps)

Wall Slides x10

Pass-thru’s x10

Half Kneeling Press x10

OHS Reverse Lunge x10

Dub Tabata

Snatch (Perform one set every 90 Sec)

Set 1-3 x2 @ 70-75%

Set 4-6 x2 @ 75-80%

Set 7-10 x1 @ 80%+

**This is a Squat Snatch.

Metcon (No Measure)

Tabata

Sit-ups (GHD if Preferred)

Side Plank Right

Side Plank Left

Workout of the Day

CrossFit

  • CrossFit WOD 10/21/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Split Squat Deadlift w/ Barbell

    Jefferson Curl

    Good Mornings

    Snatch Grip DL Demo
    Snatch Grip Deadlift (3-3-3-3-3)
    Same Weight
    Metcon (Time)
    5 RFT

    12 Thrusters 95/75

    9 Power Snatches 95/75

    9/7 Cal Row
    Same weight for thrusters and snatches

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