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 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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