CrossFit WOD 11/22/19

Warm-up

Banded finger curls

Straight arm pull-down

Low banded row

Metcon Prep:

DB Snatch from hip then floor

Sit-up/GHD Sit-up

Chin-up hold scaling

Bent Over Row (5×10)

*These should be very strained.

Metcon (AMRAP – Reps)

KB/DB snatch x10

Sit-up/GHD sit-ups x15

Acquire 30s chin-up hold

AMRAP 20
*Core and grip will be aggressively taxed.

**As chin-up fails be smart and break the hold into consistent, challenging sets.

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

CrossFit Teens

Archives