CrossFit WOD – 4/6/16

Warm-up

Row 30:30 x5 S/M above 28

Straddle Splits 2min (Med ball Assist)

Arm Circles x20 (Big/Small;Forward/Backward)

Squat Therapy x10

2 Rounds

Benchmark Metcon

5k Row (Time)

Max Effort 5k Row

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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