CrossFit WOD – 4/9/16

Warm-up

Overhead Lunge (pvc) 30ft

High Knees 30ft

Butt Kicker 30ft

Zombie Walk 30ft

Weightlifting

Hang Clean (5-5-3-3-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

x10 KB Cleans (from hip)

x5 Burpees

x1 Rope Climb

15min Amrap

Partners alternate rounds

Workout of the Day

CrossFit

  • CrossFit WOD 10/28/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Wrist Mobility

    Elbow Rotations

    Power Clean Technique
    Power Clean (3-3-3-3)
    *Same weight

    *Low catch but remain in the power with a 3 second pause.

    *Focus on quality over weight

    *Move as a complex-Touch and go
    Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

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