CrossFit WOD 1/13/20

Warm-up

5 rounds

5 air squats

3 push-ups to pike

1 strict pull-ups/5ring rows

BN Press

Front squat

Floor press (vertical forearms)

Bench press

Overhead squat

Hand Muscle clean

Muscle clean

Power clean

Clean

3.2.1.Go!

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Workout of the Day

CrossFit

  • CrossFit WOD 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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