CrossFit WOD 12/6/19

Warm-up

Jump rope singles

KBS Deadlift

Push-ups

Double unders

RBKS

Pike push-ups

KBS

HSPU range test

3.2.1.GO!

Metcon (No Measure)

Every 3m for 30m

30 double unders

10 KBS

5 HSPU
*This will be a push.

**If possible keep HSPU strict.

***Maintain 60s or more rest for the first half of the workout. Fall off should happen near rounds 8-10

Workout of the Day

CrossFit

  • CrossFit WOD 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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