CrossFit WOD 2/3/20

Warm-up

Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×4)

*Across/Tempo

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

*****Increase load from previous week

Metcon (No Measure)

Every 2:30m for 20m

100ft sprint + x8 SDHP 95/65

100ft sprint + x8 Thrusters 95/65
*Urgency is the flow of this WOD. Resist the urge slow your pace.

**Pursue maximal output each round and reap the reward of rest.

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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