CrossFit WOD – 6/23/15

CrossFit

Coaches Choice (No Measure)

Power Clean (6×2 @ 75% w/3 Sec Pause on Catch)

Every 90 Sec perform both reps as a group on the coaches cue.

Metcon (AMRAP – Reps)

10 min Amrap

5 Hang Squat Cleans 155/105

7 Bar-Facing Burpees

Metcon (No Measure)

Strict Weight Pull-ups 9/18

3xME

Ring Dips

3×8 w/2 Sec pause at top and bottom

Workout of the Day

CrossFit

  • CrossFit WOD 10/26/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Ankle Mobility

    Band Pull Aparts

    OH Band Pull Aparts

    Back to Wall Vees

    Squat Therapy

    OH Squat Technique and Demo
    Overhead Squat (8-8-8-8)
    Increase weight every round
    Metcon (Time)
    3 RFT

    12 DB/KB Deadlift

    9 DB/KB Hang Power Cleans

    6 DB S2OH

    Weight: 2×50/35

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