CrossFit WOD – 2/18/16

Metcon (No Measure)

Warm-up

Hip Swings x20

Inch Worm to Hollow Body x10

Wall walk x3

Plank tabata

Bench Press (5×5 @ 75-80%)

Start @ 75%. IF it feels good please go up. Do not get stuck or miss any reps. Focus on being Tight.

Hip Thrust (3×12)

Use a Manageable weight and focus on a squeeze and feeling the contraction. There should not be performed fast.

Metcon (AMRAP – Rounds and Reps)

7 Min Amrap

x9 KBS

100m Sprint

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

CrossFit Teens

Archives