CrossFit WOD 4/2/20


I Y T W x10

Prone Ys x10

Prone Ts x10

Prone OH Sweep

Prone Reverse Snow Angel

Prone Press

Inchworm with Pushup x5

Bird Dog on Feet x10

Metcon (No Measure)

HSPU On elevated Surface 5×5

Scale to pike pushups

Single Arm DB Row 5×10-15

Dips 5×10-15

Single Arm OH Squats 5×5/5

Pushups Plank Hold 3×1 min

Workout of the Day


  • CrossFit WOD 1/21/2021

    Metcon (Time)

    10-9-8-7-6-5-4-3-2-1 reps for time of:


    Bodyweight clean and jerks


    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:


    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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