CrossFit WOD 2/12/19

Warm-up

Reverse Hyper Extension x30-50

Side Plank 1 min

Press to Sit-up 25/10 x20

Clean Prep:

Pull-under

Press

Hang Clean

Pause Jerk

Clean

Jerk

Metcon Prep:

RKBS + KBS

5+5

*Build to Weight over 3-4 sets

Clean and Jerk (5×1+2)

*Build

Death by Kettlebell Swing (AMRAP – Reps)

Begin at 5

Add one rep every minute

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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