CrossFit WOD – 1/18/16

(No Measure)

Shoulder Mobility

Bicep/Tricep/Hip Activation

Squat Therapy x20

Front Squat (5×5@75%, 3×3@80%)

Metcon (Time)

Rowing capacity test-maintaining an average 500m/min pace for as long as possible

Level 1

M-2:10

W-2:30

Level 2

M-1:50

W-2:10

Level 3

M-1:40

W-2:00

Level 4

M-1:35

W-1:55

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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