CrossFit WOD 11/25/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Waiter squats (DB)

Back squat prep

1/4

1/2

Full

Metcon prep:

Demo movements

Explain flow

3.2.1. Go!

Pause Back Squat (3×1)

*Increase weight each set

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

Back Squat (3×3)

*Across @ 70 of today’s pause.

**No pause. Ensure you keep control of your decent and turn over. Put to practice your hard work over the past 6 weeks

Metcon (No Measure)

40:20

Distance Row

Step-ups

Hang from bar

3 rounds

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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