CrossFit WOD 9/23/20

Warm-up

0-5:00

Briefing

5:00-20:00

Banded Single Deadlift 2×15

Banded Reverse Lunges 2×15

High Hang Muscle Snatch

Low Hang Muscle Snatch

Muscle Snatch

Muscle Snatch (3-3-3-3-3)

Same weight-light

Focus on quality

Metcon (AMRAP – Reps)

15 AMRAP

1-2-3-4-5…

Power Snatch

OH Squat

Bar Facing Burpees

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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