CrossFit WOD 11/17/20

Warm-up

0-5:00

Briefing

5:00-30:00

Pick Drill

30:30

Scorpion

Laying Rainbow

90/90 Hold

Kneeling T-spine

V Ups

DB C&J Demo

Toes to Bar Demo

Box Jumps

Pushups

Situps

Metcon (2 Rounds for reps)

10 AMRAP

10/8 Cal Row

5/5 DB Hang Clean and Jerk 50/35

10 Toes to Bar

5 min Rest

10 AMRAP

10 Box Jumps

10 Pushups

10 Situps

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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