CrossFit WOD – 3/2/16

Metcon (No Measure)

Coaches Choice

Split Jerk (Perform one set every 2 minutes)

Set 1: 3 @ 60%

Set 2: 2 @ 70%

Set 3: 2 @ 80%

Sets 4-8: 1 @ 90%+

Metcon (AMRAP – Reps)

8 Min AMRAP

12 Pull-Ups

9 Deadlifts (225/155)

6 Ring Dips

Workout of the Day

CrossFit

  • CrossFit WOD 10/26/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Ankle Mobility

    Band Pull Aparts

    OH Band Pull Aparts

    Back to Wall Vees

    Squat Therapy

    OH Squat Technique and Demo
    Overhead Squat (8-8-8-8)
    Increase weight every round
    Metcon (Time)
    3 RFT

    12 DB/KB Deadlift

    9 DB/KB Hang Power Cleans

    6 DB S2OH

    Weight: 2×50/35

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