CrossFit WOD 9/21/19

Warm-up

Arm Swings

High Steps

BN Press in half squat

Front squat

Pull Under (x5 Snatch,x5 Clean)

Hang Snatch/Clean

Power Snatch/ Clean

Metcon (Time)

Partner Workout

100 Power Snatch

100 Power Cleans
*One person working at a time

**Split work evenly

***Increase weight every 20 reps. (10 per person)

****Times per 20 reps(10 per person) should increase slightly but should not see a drastic change in time to complete.

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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