CrossFit WOD – 4/5/16

Metcon

Metcon (Time)

Partner Warm-up

For time:

100 Cal on Air Dyne (Switch Every 10 Cal)

Over Partner Burpees x50

(Switch every 5 Burpees)
This is the warm-up for today.

Weightlifting

Snatch Complex (7×1)

High Hang Snatch + Hang Snatch
Really dial in our cues.

Listen to the coach and focus on the direction they send you in.

Metcon

Metcon (Time)

x30 Hang Squat Snatches

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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