CrossFit WOD 9/10/20

Warm-up

0-5:00

Briefing

5:00-30:00

Banded Knee Lockouts x20/20

Banded Single Deadlift 2×10/10

Banded Reverse Lunge 2×10/10

Banded Hamstring Pull Situp 20

Marching Hip Bridge x20

Yoga Pushups x10

Clean Demo and Technique

Metcon (Time)

400m Run

21 Burpees

400m Run

15 Burpees

400m Run

9 Burpees

200m Run

9 Power Snatches

200m Run

15 Power Snatches

200m Run

21 Power Snatches 75/55

Workout of the Day

CrossFit

  • CrossFit WOD 1/18/2021

    Warm-up (No Measure)
    Complete 2 Rounds:

    Banded Hip-Bridge (2 Sec. Pause) x 8

    Rest 20 sec

    Seated Box Jump x 8

    Rest 20 sec

    Knees over hips x 8 (2 Sec. Hold) x 8

    Rest 20 sec

    Ring Rows x 8 (Tempo: 3111)
    Power Snatch + Overhead Squat (1-1-1-1-1)
    Build to a heavy single.
    Metcon (2 Rounds for reps)
    AMRAP 4

    4 Power Snatch

    4 Toes-to-Bar

    Rest 3 min

    AMRAP 4

    4 Overhead Squat

    4 Pull-up

    *Utilize same weight

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