Day

October 22, 2015
Bench Press (70%x3, 80%x3, 90%x3+) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 200m run 5 Burpee Box Jumps 200m run 5 Toes to Bar
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Coaches Choice (No Measure) Deadlift (5-5-5-5-5) You will get 6 minutes to warm up to a weight. You will then perform all five sets at that weight. Do not increase during the working sets. Metcon (AMRAP – Reps) MedBall Thrusters x25 Row 500m 10min Amrap
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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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