CrossFit WOD – 3/9/16

Metcon (No Measure)

Straddle Splits 2min

Use a medicine ball to take some weight out of your legs. Sit it in front and then put your hands on top. Second minute try and drop to your elbows

10 Back Squats

10 OHS

10 Sot Press

3 Rounds

Hang Snatch (Perform one set every 90 Sec.)

Work off of your Heaviest Snatch max.

Set 1 x5 @ 50%

Set 2 x5 @ 60%

Set 3 x3 @ 65%

Set 4 x2 @ 70%

Set 5 x2 @ 75%

Set 6-10 x2 @ +80%

Metcon (Time)

600m Farmers Carry

x30 Push-ups

2 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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