Day

April 7, 2016
Warm-up Med Ball Slam x15 Broad Jumps x10 Exploding push-up x10 (Coaches Que) 2 Rounds Metcon Metcon (Time) Time 100 Dub 100 Thrusters 100 Dubs
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Bench Press (5-5-3-3-1-1-1-1) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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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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