CrossFit WOD 12/5/19

Warm-up

Cross over symmetry:

90/90

W/y

Overhead squat

Barbell prep:

Snatch grip press

Snatch grip push press

Press to squat h/m/l

Overhead squat

Snatch balance

Snatch Grip Push Press (3×3)

Across

Snatch Balance (5×2 )

*Build

Overhead Squat (5×1)

*Build

**As you progress through the movements ensure you are retaining and building upon the mechanics learned.

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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