CrossFit WOD 12/26/19

Warm-up

Hang

Push press wallball 10/11

Monkey hang (alt arm hanging)

DB Upright row to overhead

Wallball

Push ups

KB Snatch

Ring dips

Talk intent and efficiency.

Metcon (Time)

Db/kb snatch x10

Wallballs x20

Ring dips/dips x30

Wallballs x20

DB/KB Snatchx10

Rest 4m

3 Rounds
*The time domain on this will vary. Those able to do sets of 10+ pull ups will see rounds in the 5-6m range. Those that struggle with less than 5 will see 7-8m rounds.

**Alt arms on the snatches.

***The first round should be done urgently.

****The second round should see a slight increase in time to completion

*****The last round should be incredibly labored with an increase in time OR an extremely potent stimulus.

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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