CrossFit WOD 11/26/19

Warm-up

Barbell upright row

Strict power clean H/m/l

Tall power clean h/m/l

Pull-under h/m/l

power clean h/m/l

3 POS Power clean

3 POS Power Clean (5×2-2-2 then 5×1-1-1)

*Across on doubles; Build on singles

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

***Be obsessive on position.

****Increased weight from 11/12

Metcon (AMRAP – Reps)

Partner WOD

Max Assault Bike Cal

AMRAP 6
*This works best with partner of equal fitness.

**If fitness levels are vastly different, we will be looking for equal work time and intensity. Remember, intensity has very little to do with volume.

***Make this one sting.

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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