CrossFit WOD – 11/3/15

Metcon (No Measure)

Side Lying T-spine x10

Sot Press x10

OHS x10

2 rounds

Squat Snatch (Perform one set every 2 min)

S1 70% x3

S2 75% x3

S3-S5 80% x3

These are NOT tap and go unless you have 10# plates or more on each side.

Do not drop the 10’s, instead use them as a guide to lower the bar slowly and build some strength and control with the movement.

Metcon (Time)


Dips x15

Front Squat x7

Toes 2 Bar x15

**F.S. will come from the ground.

Workout of the Day


  • CrossFit WOD 5/14/21

    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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