CrossFit WOD 12/21/2020

Warm-up (No Measure)

Banded Side Steps x 20

Banded Forward Walk x 20

Banded Backward Walk x 20

Banded Hip Bridges x 8 (2 second pause at the opening of the hip)

Banded Single Leg Hip Bridge x 8/each leg

Complete 2 sets:

8 Banded Pull Throughs

Rest 15 seconds

12 Lunges, alt. (6L/6R)

Rest 15 Seconds

8 Russian Swings (Light weight)

Rest 15 Seconds

12 Iron Mikes

Clean and Jerk (EMOM 10 )

Throughout 10 total attempts, build to a heavy single for the day. Perform 1 rep each minute.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Power Cleans (Heavy)

6 T2B

9 Wall-Balls (Heavy)

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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