CrossFit WOD – 8/18/15

Rope Climb (10 min)

Metcon (AMRAP – Reps)

With a Running clock

Amrap

MIn 0-10

x30 Burpees

x15 Pull-ups

Rest 5min

Amrap

Min 15-25

x50 Dubs

x25 Wallballs 20/14

Rest 5 min

Amrap

Min 30-40

x30 Burpees

x15 Pull-ups

x50 Dubs

x25 Wallballs 20/14

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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