CrossFit WOD 3/12/20


Upright row

Dip/Drive/High Pull

Low Hang Clean Pull

Clean Pull

High Hang Muscle Clean

Hang Muscle Clean

Muscle Clean

High Hang Clean

Low Hang Clean

Squat Clean

Clean Pull (3×2)


*Focus on hip extension

Clean Pull + Clean (6×2+2)


Metcon (AMRAP – Rounds and Reps)


3 Hang Power Cleans 135/95

6 Pullups

9 Pushups

Workout of the Day


  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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