Day

September 24, 2015
Metcon (No Measure) Warm-up Power Walking Olympics! Deadlift (5-5-3-3-1-1-1) Metcon (AMRAP – Reps) 12 min Amrap Pull-ups x9 Reverse Lunge @ 26/35 x20 Ring Dips x9
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Teens Warmup (No Measure) 10 Jumping Jacks 10 Pushups 10 Pullups 20 High Knees Skip Carioca Deadlift (75%x5, 85%x3, 95%x1+) Skillwork (No Measure) OH Squat Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Dubs 10 OH Squats 95/65 5 Handstand Pushups
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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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