CrossFit WOD 12/10/19

Warm-up

Plyo ladder

Windmill

3×3

t-get up prep:

10 steps

Metcon (Weight)

50ft plate push

75 double unders

X2 Turkish get ups

Rest 1m

5 rounds
*Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

**Substitute a 45s sprint on the bike in lue of ability to do double unders.

***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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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