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)

4 RFT

Dips x15

Front Squat x7

Toes 2 Bar x15

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

Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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