CrossFit WOD 12/2/19

Warm-up

Wall sits

Dead bugs

Spanish Squats

Banded squats

Back squat prep

1/4

1/2

Full

Metcon prep:

Demo movements

Explain flow

3.2.1. Go!

Pause Back Squat (3×1)

*Increase weight each set

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

Back Squat (3×2)

*Across @ 80% of today’s pause.

**No pause. Ensure you keep control of your decent and turn over. Put to practice your hard work over the past 6 weeks

Metcon (AMRAP – Reps)

1-2-3-4……

Burpee box jump overs

Pull-ups

Amrap 9

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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