CrossFit WOD 2/27/20

Warm-up

Pick drill

Catch to Extension

30s practice @ each SPM.

Metcon (4 Rounds for time)

Row 1250m x 4

Rest 3m b/t rounds
R1 – less than 20 SPM

R2 – 22-26 SPM

R3 – 28+

R4 – Athletes choice

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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