CrossFit WOD – 3/31/16

Warm-up

Row 30:30 x5

Reverse Hyper Extension x25

Scorpian x10

Hanging L-Sit x30 Sec

Weightlifting

Snatch Balance (5×3)

70% Snatch 1RM

Metcon

Metcon (Time)

Row 500m

x15 Hang Snatch

4 RFT

Workout of the Day

CrossFit

  • CrossFit WOD 10/28/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Wrist Mobility

    Elbow Rotations

    Power Clean Technique
    Power Clean (3-3-3-3)
    *Same weight

    *Low catch but remain in the power with a 3 second pause.

    *Focus on quality over weight

    *Move as a complex-Touch and go
    Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

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