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 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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