CrossFit WOD – 1/14/16

Coaches Choice (No Measure)

Metcon (AMRAP – Reps)

Amrap 10

DB/KB Snatch x30 (15R/15L )

WallBall x20

Rest 2 Min

Amrap 10

Single Arm DB Thruster x30 (15R/15L)

Knees to Elbows x20

Rest 2 Min

Amrap 20

DB/KB Snatch x30

WallBall x20

Single Arm DB Thruster x30 (15R/15L)

Knees to Elbows x20

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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