CrossFit WOD – 2/17/16

Metcon (No Measure)

-Banded Superman x15

-Overhead Reverse Lunge x10

-Squat Therapy x10

-Dubs x50;Singles 100 (make sure to be attempting Double under during those 100, you can only learn them by missing ALOT.)

2 rounds

Metcon (Time)

Min 0-16

x40 Cal Row

x40 HSPU

x40 Burpee Box Jumps

Metcon (AMRAP – Rounds and Reps)

Min 16

Amrap 9

x7 SDHP

x14 Air Squats

x21 Push-ups

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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