CrossFit WOD – 1/15/16

Metcon (No Measure)

Shoulder Mobility

Turkish Get Up (10 Reps each arm. Alt arms. Heavy. )

Bench Press (5-5-3-3-3-1-1-1-1)

12 minutes to get through all 23 reps. No time management. Just be efficient.

Metcon (Time)

12-9-6

Deadlift 315/205

Barfacing Burpees

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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