CrossFit WOD – 9/1/15

Metcon (No Measure)

12min EMOM

Pike Push-ups x10

Strict Pull-ups x10

Plank 40sec

Metcon (Time)

With a Running clock

For Time:

30 Dubs

40 Toes to Bar

50 Cal Row

Metcon (Time)

@ 15 min mark

3RFT

Bench Press 135/95

Pull-ups

21-15-9

Workout of the Day

CrossFit

  • CrossFit WOD 10/28/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Wrist Mobility

    Elbow Rotations

    Power Clean Technique
    Power Clean (3-3-3-3)
    *Same weight

    *Low catch but remain in the power with a 3 second pause.

    *Focus on quality over weight

    *Move as a complex-Touch and go
    Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

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