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 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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