CrossFit WOD – 11/9/15

(No Measure)

Straddle Splits 2 min

2 Rds

10 Goblet Squats

10 Sots Press

Back Squat

S1 70%x6

S2 75%x5

S3 80%x3

S4 85%x2

S5 90%x1

S6 85%x3-5

Metcon (Time)

100 KBS 53/35

*25 Pushup penalty every time the KB

stops

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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