CrossFit WOD 4/17/19

Warm-up

Candle Stick Carry 100ft each arm

Suit Case Carry 100ft each arm

Side plank 30 sec

2 rounds

Clean Deadlift

Pull-under

Hang Clean

Clean

Metcon Prep:

2 rounds

10 dubs/singles

5 wallballs

Clean Deadlift (5-5-5-3-3-3)
Clean (3-3-3-1-1-1)
Metcon (Time)

Dubs x200

Wallballs x50

Dubs x100

Wallballs x30

Dubs x50

Wallballs x10

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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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