CrossFit WOD 3/2/20

Warm-up

Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×1)

*Build to 1RM

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

*****Increase load from previous week

Paused Front Squat (3×3 )

*Across

**You may need to adjust the weight. But with the removal of the tempo you should have some new found strength.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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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