CrossFit WOD 11/11/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Pause Back Squat (5×1)

*Keep weights across. Increase weight from last week.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

****Increase weight from last week.

Metcon (No Measure)

4 Sets NOT for time

Stationary Lunge x10 each leg (KB)

Deficit RDL x15

V-ups x20

L-Sit in support aquire 25s

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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