Day

April 3, 2016
Warm-up Dub Tabata Side Steps x50 PVC OHS 5 sec pause in bottom x10 (Coach counted) Weightlifting Back Squat (80% 5×3 70% xME) Complete 5×3 @ 80% of your BS max Drop to 70% on the 6th Set for max reps Metcon Metcon (AMRAP – Reps) Hang Cleans x3 Front Squats x6 9 Min Amrap
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Shoulder Press (45%x5, 55%x5, 65%x5) Power Clean (5-5-5-5-5) Metcon (Calories) Tabata Calorie Row Metcon (AMRAP – Reps) Tabata 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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