CrossFit WOD – 2/25/16

30:30 Row (No Measure)

5 Rounds

Metcon (No Measure)

Scorpion x10

Crab Walk 50ft

Straight Leg Sit-up x10

2 Rounds

Shoulder Press (2-2-2-2-2)

Perform one set every 90 Sec. Increase Weight each set.

Metcon (AMRAP – Rounds and Reps)

Partner Wod

Alternate Exercises

30 Dubs

9 Deadlift

15 Push-ups

15 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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