CrossFit WOD 11/12/19

Warm-up

Barbell upright row

Strict power clean H/m/l

Tall power clean h/m/l

Pull-under h/m/l

power clean h/m/l

3 POS Power clean

Metcon prep:

Rope climbs

Hang

Knee tucks

J-hook/heel hook

Accent

3 POS Power Clean (5×2-2-2 then 5×1-1-1)

*Across on doubles; Build on singles

** “3 POS” refers to a high, mid, and low catch position.

***Be obsessive on position.

Metcon (Time)

Pull-ups/ring rows x40

Row cal x40

Rope climb x5

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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