CrossFit WOD – 4/11/16

Warm-up

90/90 Breathing

Squat & Reach 5×10 sec

Weightlifting

Back Squat

3×5 @ 75%

3×3 @ 80%

2×3 @ 85%

1xME @ 75%

Metcon

Metcon (No Measure)

EMOM 10
KBS x20 – min 1

Push-Ups x 45 sec ME – min 2

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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