CrossFit WOD 8/11/20

Warm-up

0-5:00

Briefing

5:00-20:00

Prone Rotations x10/10

Prone Y x20

Prone T x20

Elbow Rotations x20

High Pull

High Pull to Front Rack

High Hang Muscle Clean

High Hang Power Clean

Low Hang Power Clean

Power Clean

Push Jerk

20:00-30:00

Muscle Clean (3-3-3-3-3)
Metcon (3 Rounds for reps)

40:00-55:00

0-5:00

30 Clean and Jerks 115/80

5 minute cap

5:00-10:00

30 Clean and Jerks 135/95

5 minute cap

10:00-15:00

ME Clean and Jerks 155/105

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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