CrossFit WOD – 1/26/16

(No Measure)

2 Rounds:

Scorpion x10

Half Kneeling Squat x10

Back Ext x15

Handstand Decay x5

Metcon (Weight)

Every 5 Minutes for 25 Minutes

Deadlift @ 80% x5

STRICT HSPU x10

T2B x15

Box Jumps x20
**Deadlifts MUST REMAIN TAP AND GO. If you cannot do that every set, then drop 5# until you can.

**HSPU will be humbling folks. Get as many RX in as you can and move on to the hardest scaled version. Don’t miss the time structure just because you don’t want to change up the movement and do something “scaled.” That’s dumb and will not make you a fitter person.

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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