CrossFit WOD – 3/7/16

Metcon (No Measure)

Warm-up

Straddle splits 1 min

Goblet squat x10

Superman hold x30sec

Side plank 30sec

2 rounds

Metcon (AMRAP – Reps)

2 Rounds

3 Min Intervals

Front squats

Push-press

Bar Facing Burpees

3 min rest

Bar Weight 75/55

Workout of the Day

CrossFit

  • CrossFit WOD 10/21/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Split Squat Deadlift w/ Barbell

    Jefferson Curl

    Good Mornings

    Snatch Grip DL Demo
    Snatch Grip Deadlift (3-3-3-3-3)
    Same Weight
    Metcon (Time)
    5 RFT

    12 Thrusters 95/75

    9 Power Snatches 95/75

    9/7 Cal Row
    Same weight for thrusters and snatches

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