CrossFit WOD – 7/24/15

Coaches Choice (No Measure)

Overhead Squat (4×8 @ 75% of 3RM Established last week)

Perform 1 Set every 2 min.

If you are able, Squat Snatch the first rep.

Metcon (Time)

Deadlift 225/135

HSPU

Wallball 30/20

15-12-9-12-15

RX+

Cash-in: 1mile Airdyne

Cash-Out: 1Mile Airdyne

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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