CrossFit WOD 9/17/20

Warm-up

0-5:00

Briefing

5:00-20:00

Calf Stretch

Banded Single Deadlift

Banded Reverse Lunges

Elbow Rotations

High Hang Muscle Cleans

High Hang Power Clean

Low Hang Power Clean

Below Knee Power Clean

Power Clean

3 Position Power Clean (1-1-1-1-1)

Above knee, below knee, from ground
Same Weight

Metcon (Time)

21-15-9

Power Cleans

42-30-18

Double Unders

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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