CrossFit WOD 12/3/2020

Warm-up

EMOM x 15mins

1st – 5 Broad Jumps

2nd – 8-10 Band Pull Throughs

3rd – Assault Bike or Row 30 sec (increase pace each minute from easy to tough)

Deadlift
Segmented Clean Deadlift (3-3-3-3-3)

Tempo: 3131

Watch video below for example.
Same weight across

Metcon (No Measure)

5 Sets – Increase effort

10 Sumo Deadlift High Pull

rest 15sec

20 Russian Twists (20/14lbs)

rest 15sec

5 Box Jump Overs (choose a tough height – touch top of box on the way over)

rest 15sec

Row 18/15 Calories (your pace each set)

rest 90sec

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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