CrossFit WOD 11/5/19

Warm-up

Landmind twist x20

Nordic lift x20

Spanish Squat x20

Clean prep:

Front squat

Clean deadlift

Hang clean

Clean

My prep:

False grip hold

Row

Dip

Transition scaling

MU Demo

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
*Use one barbell.

**Rings for the muscle ups. Scale to the highest skill set possible.

***Start conservative and try to maintain throughout the 20m.

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

CrossFit Teens

Archives