CrossFit WOD 11/18/20

Warm-up

0-5:00

Briefing

5:00-20:00

I, Y, T, W

Deadbugs

Renegade Row

Pendlay Row (5-5-5-5-5)

Same Weight

Metcon (3 Rounds for reps)

Tabata Cal Bike

Rest 1 minute

Tabata Double Unders

Rest 1 minute

Tabata Alternating DB Hang Snatch

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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