CrossFit WOD – 6/10/15

CrossFit

Metcon (No Measure)

2 Rounds

Batwing x 10 w/2 sec pause @ contraction

Reverse Snow Angel x20

Sot Press x10

Split Jerk (6×2)

Set 1-2 @ 70%

Set 3-4 @ 75%

Set 5-6 @ 80%

2 Sec pause on Dip and Catch of each rep.

Perform one set every 90 sec

Metcon (AMRAP – Reps)

x50 HSPU

x50 Box Jumps

x50 Ring Dips

Metcon (No Measure)

Extra Work

Core strengthening

Back Ext

3×15

GHD Sit-up

3×15

Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    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 (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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