CrossFit WOD 1/23/20

Warm-up

Upright row w/hold

Upright row to overhead

BN press/half squat/squat

SGDL

High hang muscle snatch + OHS

Hang muscle snatch + OHS

Muscle snatch + OHS

Power snatch

Snatch

Metcon (5 Rounds for weight)

EMOM 20

M1- x5 Snatch DL

M2- x2 power snatch

M3- x1 Snatch

M4- Rest and adjust weight
*Build after every 4th min

**Maintain the weight across until the single snatch is complete.

***This is an incredible chance to improve your snatch.

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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