CrossFit WOD – 1/28/16

Metcon (No Measure)

Foam Roll T-Spine

Hip Mobility (coaches choose 3 movements)

Metcon (No Measure)

Tabata

Dubs

Rest 1 round

Plank

Complete all 8 rounds before switching to plank.

Metcon (Time)

Hang Squat Cleans 9-15-21

GHD sit-ups (weighted Sit-ups) 21-15-9

Push-press 9-15-21

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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