CrossFit WOD – 4/19/16

Warm-up

x20

Back Squats

Overhead Squats

Sot Press

2 Rounds

Do not rush through these. Feel the reps and apply your movements to the Weightlifting.

Weightlifting

Snatch (5×2)

Two Reps per set.

First Rep- Pull from the floor and pause below Knee Cap. Finish with a full snatch from there.

Second Rep- A normal Snatch with no pause coming from the ground.

Metcon (Time)

800m Run

50 Burpee Pull-ups

800m run

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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