CrossFit WOD – 11/23/15

Metcon (No Measure)

90/90 breathing

Half Kneeling Press x10

Straight leg Sit up to Hamstring stretch x10

Metcon (Time)

x30 Back Ext

x30 Wallball

x30 Back Ext

x25 Wallball

x30 Back Ext

x20 Wallball

x30 Back Ext

x15 Wallball

Time

Back Squat (90% x2 Emom 3)

Complete a forth round at minute 6 for Max Reps

Workout of the Day

CrossFit

  • CrossFit WOD 9/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Above Knee Power Clean

    Below Knee Power Clean

    Power Clean
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same Weight

    Focus On Quality of Movement
    Metcon (Time)
    21-15-9

    Power Cleans

    Hand Release Pushups

    Directly Into

    21-15-9

    Push Press

    Toes to Bar

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