Day

December 17, 2015
Metcon (No Measure) Banded Exteral Rotation to Press x15 Half Goblet Squat to V x15 Turkish Get Up (2×3) CrossFit Games Open 12.2 (AMRAP – Rounds and Reps) In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120#
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Teens Warmup (No Measure) 10 Arm Circles 10 Leg Swings 10 Jumping Jacks 5 Pullups 5 Point Squats Deadlift (75%x5, 85%x3, 95%x1+) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 250m Row 25 Mountain Climbers 25 Squats
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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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