CrossFit WOD – 1/7/16

Coaches Choice (No Measure)

Metcon (AMRAP – Rounds and Reps)

Hang Clean x20

Push Press x20

Burpee Box Jumps x20

GHD Sit-ups x20 (weighted Sit-ups to scale)

HSPU x20

AirDyne/Rower x20 Cal

AMRAP 20

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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