CrossFit WOD 11/14/19

Metcon (No Measure)

Power & Speed (Rowing)

x10 stroke with as much power as possible. spm below 20. Damper @10

-Immediately into

x20 strokes w/ damper @ 1. SPM as fast as possible.

10 rounds

Metcon (No Measure)

Every 4m for 32m complete

30s relax squat hold

30s braced squat hold

30s seated to touch (back against the wall)

x20 Goblet Squats

Workout of the Day

CrossFit

  • CrossFit WOD 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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