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 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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