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 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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