CrossFit WOD 3/11/2021

Press (10 Min)

Build to a heavy single for the day.

Discuss and Demonstrate the following:

– “Squeeze glutes”

– “Rib cage down”

– “Drive with elbows”

– “Chin back”

Warm-up:

In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or weighted bar.

Once each athlete is prepared, begin the 10 minute time period. Athletes will have the duration of the time period to establish their heavy single for the day.

Metcon (AMRAP – Reps)

AMRAP 12

5-10-15-20-25…

wall-ball (20/14)

box jump (24/20)

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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