CrossFit WOD – 4/1/16

Warm-up

Straddle Splits x3 Min

Med ball assist

Squat Therapy x5

Runners t-Spine x10

3 rounds

Weightlifting

Front Squat (1×3)

Set 1 x10 @ 60%

Set 2 x4 @ 70%

Set 3 x3 @ 75%

Set 4-7 @ x3 +80%

Metcon

Metcon (AMRAP – Reps)

Amrap 10

x5 Strict Pull-ups

x20 Air Squats

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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