CrossFit WOD – 1/26/16

(No Measure)

2 Rounds:

Scorpion x10

Half Kneeling Squat x10

Back Ext x15

Handstand Decay x5

Metcon (Weight)

Every 5 Minutes for 25 Minutes

Deadlift @ 80% x5

STRICT HSPU x10

T2B x15

Box Jumps x20
**Deadlifts MUST REMAIN TAP AND GO. If you cannot do that every set, then drop 5# until you can.

**HSPU will be humbling folks. Get as many RX in as you can and move on to the hardest scaled version. Don’t miss the time structure just because you don’t want to change up the movement and do something “scaled.” That’s dumb and will not make you a fitter person.

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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