CrossFit WOD – 10/27/15

Metcon (No Measure)

Breathing

Hamstring & T-spine Mobility.

Metcon (No Measure)

Pull-ups/Muscle up Progression

We will spend this day working exclusively upon Pull-ups and Muscle ups. Cleaning up any deficiencies in our movement and getting one step closer to your first Pull-up/muscle up or to hit a new PR on an unbroken set.

Unbroken Pull-ups (AMRAP – Reps)

Metcon (Time)

100 Cal row

100 Burpees

Perform Reps in Tabata Fashion. 20 Sec of work followed by 10 Sec of rest until prescribed work is completed.

You must complete 100 Calories on the rower before beginning your Burpees.

Wear a vest if you aint Suuurrrrd.

Workout of the Day

CrossFit

  • CrossFit WOD 9/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Single Deadlift 2×15

    Banded Reverse Lunges 2×15

    High Hang Muscle Snatch

    Low Hang Muscle Snatch

    Muscle Snatch
    Muscle Snatch (3-3-3-3-3)
    Same weight-light

    Focus on quality
    Metcon (AMRAP – Reps)
    15 AMRAP

    1-2-3-4-5…

    Power Snatch

    OH Squat

    Bar Facing Burpees

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