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

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Workout of the Day

CrossFit

  • CrossFit WOD 9/22/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Hip Flexor Knee Lifts 2×15

    Kneeling Leg Kickouts

    Knee Lockouts 2×20

    Banded Hamstring Curl Situps x20

    KB Romanian Deadlift x20

    KB Swing Demo
    Metcon (Time)
    3 RFT

    800m Run

    50 KB Swings

    50 Situps

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