CrossFit WOD 11/21/19

Warm-up

Row 200m

10 push-ups

15s Hanging L-Sit

2 rounds

Metcon prep:

Shoulder Press

Hang Muscle Clean

Dynamic knee tucks

Push press

Hang power clean

Toes to bar

Metcon (No Measure)

Every 3m for 12

Push press x5

Hang power clean x10

Toes to bar x10

Metcon (4 Rounds for distance)

Rowing intervals

20sec Max SPM

finish to 500m.

Rest equal to work

4 rounds
*Record distance @ 20s

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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