CrossFit WOD 10/21/20

Warm-up

0-5:00

Briefing

5:00-15:00

Split Squat Deadlift w/ Barbell

Jefferson Curl

Good Mornings

Snatch Grip DL Demo

Snatch Grip Deadlift (3-3-3-3-3)

Same Weight

Metcon (Time)

5 RFT

12 Thrusters 95/65

9 Power Snatches 95/65

9/7 Cal Row
Same weight for thrusters and snatches

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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