CrossFit WOD 3/10/20

Warm-up (No Measure)

Pick drill

5 Rds

30:30 Row

45s Plank

30s Side Plank

10 V Ups

10 Situps

Ring Support

Dip Support

Ring Row

Dips

Muscle Ups

Metcon (Time)

400/40/4

300/30/3

200/20/2

100/10/1

Meter row/Situps/Muscle 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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