CrossFit WOD – 12/7/15

Metcon (No Measure)

2×10

Squat Therapy

Goblet Squats

Back Squat (One set every 2 min)

S1 x3 @ 75%

S2 x2 @ 80%

S3 x2 @ 85%

S4 x2 @ 90%

S5 x1 @ 90-95%

S6 x1 @ 95-100%

S7 x1 @100%+

S8 x1 @100%+

Metcon (AMRAP – Rounds and Reps)

Death by 10m Sprints

Compare to 3/18/2015 score.

start @ 5 rounds. Add 5 rounds to score.

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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