CrossFit WOD – 4/26/16

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 (3-3-2-2-2-1-1-1-1-1)

-First 5 sets perform every 2 minutes

-Last 5 perform every 90 sec

Metcon (AMRAP – Reps)

OHS x7

Bar Facing Burpees x9

Toes 2 Bar x11

S2OH x13

DL x15

13min Amrap

*Same Weight for all barbell movements.

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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