Day

January 14, 2016
Bench Press (65%x5, 75%x5, 85%x5+) Metcon (Time) 7RFT 5 Pull-ups 10 Box Jumps 20 Double Unders
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Metcon (No Measure) Shoulder Mobility Turkish Get Up (10 Reps each arm. Alt arms. Heavy. ) Bench Press (5-5-3-3-3-1-1-1-1) 12 minutes to get through all 23 reps. No time management. Just be efficient. Metcon (Time) 12-9-6 Deadlift 315/205 Barfacing Burpees
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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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