CrossFit WOD – 1/8/16

30:30 Row (No Measure)

5 Rounds

Metcon (No Measure)

PVC Pipe

5 Sec Down 5 sec up

Back Squat

OHS

Sot Press (5sec press, 5 Sec Negative to the back)

High Hang P. Snatch x5 + OHS x5 (5 Sets 60-75% of POWER Snatch)

Thruster (10 min to build to a 3RM Thruster)

Metcon (AMRAP – Reps)

x3 Heavy Thrusters +85% of 3RM

Dubs 10-20-30-40-50-60-70-80-90-100

6 Min Amrap

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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