CrossFit WOD – 4/23/16

Warm-up

Back Squats x10

OHS x10

Front Rack Sot Press x10

2 Rounds

Weightlifting

Saturday Weightlifting is meant to dial in your positions and most of all HAVE FUN!!! We will have very open ended sets so that if you are feeling good you can go for the PR. or if things are feeling a little off we can bring it back a little and really dial it in.

Hang Clean (2-2-2-2-2-2-2-2)

Metcon (Time)

Partner WOD

80 Pull-ups

80 KBS

80 Burpee Box Jumps

*Each movement must be bought in with a 100m Sled push.

**Teams may be of no less than 2 people. for every extra team member add a sled push as well as 40 reps.

***Each movement is performed in 8 rep intervals

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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