CrossFit WOD – 1/29/16

Metcon (No Measure)

Dynamic Warm-up

High Kicks Down & Back

Butt Kickers Down & Back

Vertical Jump x15

Box Jumps (Max Height)

Reps= Height in Inches

Overhead Squat (3-3-3-3-3)

Once Set every 2 MInutes

Metcon (AMRAP – Rounds and Reps)

RKBS x10

KB Step-ups x20 (10r/10l)

KB Walking Lunge x30 (15r/15l)

15min Amrap
HEAVY on the KB everyone. If you usually use a 26, Move to a 35. If you use a 35, Grab a 44 or a 53.

We want the weigh to be challenging.

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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