CrossFit WOD – 9/16/15

Breathing

30:30 Row

5 Rounds

Bench Press (Work up to a 3 rep max in 10 min)

Metcon (Time)

Run 800m

30 KBS 53/35

30 Push-ups

30 Cleans @ 135/95

30 S2OH @ 115/85

Run 800m

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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