Day

March 13, 2016
Deadlift (70%x3,80%x3, 90×3+) Squat Clean (3-3-3-3-3) Metcon (AMRAP – Reps) 3×5 AMRAP 2 min rest between 5 Thrusters 20 Dubs 100m sprint
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(No Measure) 5 Rounds 5 cal row AFAP 20s rest 2 min Straddle Splits (1 min hands on med ball, 1 min elbows) 5 Squat Therapy 25 Side Steps Front Squat (3×1@90%, 3×1@90+%) Metcon (Weight) 12 EMOM Min 1-6 Thrusters Min 2-6 Pullups Add 2 reps to each movement every 2 minutes
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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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