CrossFit WOD 11/19/20

Warm-up

0-5:00

Briefing

5:00-15:00

Wrist Mobility

Elbow Rotations

Muscle Clean Demo and Technique

Muscle Clean (3-3-3-3-3)

Same weight across

Metcon (2 Rounds for time)

On a running clock at 0:00

3 RFT

10 Power cleans 115/75

10 Box Jumps

at 10:00

3 RFT

10 Thrusters 115/75

10 Chest to Bar Pullups

Workout of the Day

CrossFit

  • 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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