CrossFit WOD 11/30/19

Warm-up

SG Upright row to OH

Press to OHS

Drop snatch

Tall snatch

Hang M Snatch

Hang snatch

Snatch

Metcon (4 Rounds for weight)

4x10m Amraps

Partner workout

ME 1K Row

Remaining time build to Max Snatch
*Split the row evenly

**One person lifts at a time. If you’re using multiple bars cheer on your friend till it’s your turn.

***Each member will have 2-3 attempts in each AMRAP.

****Your heaviest attempts should be on the final round. Each round prior is meant to prep you for the final attempts ***** Record heaviest successful weight for each round and the time for the row in comments.

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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