CrossFit WOD – 1/12/16

Metcon (No Measure)

Mobility

Hips/T-spine

Metcon (Time)

10 Snatches

20 Box jumps

30 Cleans

40 push-ups

30 Cleans

20 Box Jumps

10 Snatches

The snatches and Cleans should be the same weight. I want the snatches to be a moderate weight the you could do one maybe two reps at a time with. the cleans you should be good for 3-5 reps at a time. Coaches suggestion will be 135/95 for fitness. 155/115 for a aggressive stimulation.

Workout of the Day

CrossFit

  • CrossFit WOD 9/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Single Deadlift 2×15

    Banded Reverse Lunges 2×15

    High Hang Muscle Snatch

    Low Hang Muscle Snatch

    Muscle Snatch
    Muscle Snatch (3-3-3-3-3)
    Same weight-light

    Focus on quality
    Metcon (AMRAP – Reps)
    15 AMRAP

    1-2-3-4-5…

    Power Snatch

    OH Squat

    Bar Facing Burpees

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