Day

November 15, 2015
Deadlift (40%x5,50%x5, 60%x5) Metcon (Time) 3 RFT 3 Power Snatches 12 Burpees 36 Dubs
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(No Measure) Straddle Splits 2 min 2 Rds 10 Goblet Squats 10 Sots Press Back Squat S1 70%x6 S2 75%x5 S3 80%x3 S4 85%x2 S5 90%x1 S6-7 95%x1 Metcon (Time) x50 Dubs x25 DB/KB Hang Clusters 3RFT
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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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