Day

July 20, 2015
WarmUp Coach’s Choice   Strength Power Snatch + Squat Snatch (6×2) Start @ 70% and then build over the course of 6 sets Perform 2 Set every 2 minutes Post your scores to the Whiteboard.   Metcon (AMRAP – Reps) Power Snatch 135/85 Ring Dips 1-2-3-4-5-6-7-8-9-10……… 9min AMRAP   Scaleble Options Level 1 – 115/75...
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Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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