CrossFit WOD 11/19/19

Warm-up

SG Barbell upright row

Strict power snatch H/m/l

Tall power snatch h/m/l

Pull-under h/m/l

power snatch h/m/l

3 POS power snatch

Metcon prep:

Low single/high single/double attempt

Burpee over bar efficiency

3 POS Power Snatch (5×2/5×1)

*Across on doubles; Build on singles

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

***Be obsessive on position.

Metcon (Time)

150 double unders or 25 cal on bike

35 burpees over the bar

Workout of the Day

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  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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