CrossFit WOD 11/6/19

Warm-up
Snatch Grip DL + Snatch (2+1)

*20m to find a heavy complex.

**Build based on your consistency. If it doesn’t feel right, repeat it till it does.

***Be ambitious, it’s a chance not just to learn a lot, but also to test your abilities.

Metcon (Time)

Bike 30/20 cal

Wallball x45

Bar facing burpees x30
*Move fast. It’s gonna sting regardless. So get it over with quick.

**The bike sets the tone. Cap it at 90s.

***Wallball weight needs to be confident and completed in 2-4 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

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