CrossFit WOD – 12/28/15

Back Squat (3×10 @ 60% 65% 70%)

Metcon (AMRAP – Rounds)

15min Amrap

Strict Pull-ups

Strict HSPU

5-6-7-8-9-10-11-12-13-14……

x10 Cal Buy in EVERY round (does not count toward score)

**Use Pike Push-ups or a Box to scale your HSPU. NO AB MATS to scale. We are wanting to build strength within the full range of motion. Stacking ab mats does not help with that. Get with a coach to get your proper scaled progression.

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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