CrossFit WOD 1/21/20

Warm-up

Banded ankle mobility

Banded hip mobility

Bent over snow angles x10

Jump rope 30s

Wallball x10

2 rounds

Deficit clean deadlift

Clean deadlift

ClnDL+Muscle clean+front squat

Clean

Metcon (Weight)

Emom 24

M1- Wallball – x15

M2- Clean Deadlift – x5

M3-Dubs x45-75

M4- Clean x3
*Keep the clean and deadlift weight across

**Learn to move moderate to heavy weight efficiently while under fatigue.

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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