CrossFit WOD – 2/11/16

Metcon (No Measure)

External Rotation x15

Banded Supermans x15

Inch Worm to Hollow Body x10

2 Rounds

Split Jerk (12 minutes to find a 1RM)

Metcon (AMRAP – Rounds and Reps)

Cluster

Muscle-up

1-2-3-4-5-6-7-8-9-10……..

12 min Amrap

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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