CrossFit WOD – 3/16/16

Metcon (No Measure)

Close Grip OHS x4 (SLOW. Gary slow. Not Dane slow)

Side lying Leg Lift x20

Superman (Head High w/arm Swing) x15

2 Rounds

Clean and Jerk (4×2 @ 80%)

Perform one Set every 2 minutes

At the 10 Min mark this becomes an EMOM with one rep. You will add 5# to the bar each minute until you Miss.

Metcon (AMRAP – Rounds and Reps)

Squat Clean x3 (Minimum of 75%)

Ring Dips x15

10 Min AMrap

Workout of the Day


  • CrossFit WOD 10/30/20




    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    Shoulder Press (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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