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 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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