CrossFit WOD – 4/4/16

Warm-up

Dub Tabata

Side Steps x50

PVC OHS 5 sec pause in bottom x10 (Coach counted)

Weightlifting

Back Squat (80% 5×3 70% xME)

Complete 5×3 @ 80% of your BS max

Drop to 70% on the 6th Set for max reps

Metcon

Metcon (AMRAP – Reps)

Hang Cleans x3

Front Squats x6

9 Min Amrap

Workout of the Day

CrossFit

  • CrossFit WOD 10/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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