CrossFit WOD – 12/7/15

Metcon (No Measure)

2×10

Squat Therapy

Goblet Squats

Back Squat (One set every 2 min)

S1 x3 @ 75%

S2 x2 @ 80%

S3 x2 @ 85%

S4 x2 @ 90%

S5 x1 @ 90-95%

S6 x1 @ 95-100%

S7 x1 @100%+

S8 x1 @100%+

Metcon (AMRAP – Rounds and Reps)

Death by 10m Sprints

Compare to 3/18/2015 score.

start @ 5 rounds. Add 5 rounds to score.

Workout of the Day

CrossFit

  • CrossFit WOD 9/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Single Deadlift 2×15

    Banded Reverse Lunges 2×15

    High Hang Muscle Snatch

    Low Hang Muscle Snatch

    Muscle Snatch
    Muscle Snatch (3-3-3-3-3)
    Same weight-light

    Focus on quality
    Metcon (AMRAP – Reps)
    15 AMRAP

    1-2-3-4-5…

    Power Snatch

    OH Squat

    Bar Facing Burpees

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