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

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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