CrossFit WOD – 7/7/15

Coaches Choice (No Measure)

Power Clean (8×1 @ 80-85%)

Work on a strong landing just like last week

Metcon (AMRAP – Reps)

Emom 12

Min 1 – Cal Row

Min 2 – Floor Wipers 95/65

Min 3 – Front Squat 95/65

Min 4 – Handstand walk (Yards; each mat is 2 yrds)

Metcon (No Measure)

Strict Pull-ups

5×5

Ring Push-ups (2 sec pause on top of the rings and at lockout)

5×8

Turkish Get ups

x10 each arm as heavy as you can. Break them up however.

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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