CrossFit WOD – 12/21/15

Hip/Shoulder Mobility (Coaches Choice) (No Measure)

Front Squat (5×2 @ 45%)

3 Sec pause in bottom. Coach will count out pause. Done as a group.

one set every 90 sec.

Metcon (AMRAP – Rounds and Reps)

5 Rounds.

3 min of work 1 minute of rest

5 DL

4 Hang Cleans

3 Front Squats

2 Shoulder 2 Over-head

Workout of the Day

CrossFit

  • CrossFit WOD 9/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Above Knee Power Clean

    Below Knee Power Clean

    Power Clean
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same Weight

    Focus On Quality of Movement
    Metcon (Time)
    21-15-9

    Power Cleans

    Hand Release Pushups

    Directly Into

    21-15-9

    Push Press

    Toes to Bar

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