CrossFit WOD 2/14/20

Warm-up

Banded 90/90 rotations

DB Press

2×6 Build

Push press prep:

Dip, drive

Dip, drive, press

Rhythm: 1-and-2

Metcon prep:

Front squat

Thruster

Ring support

Ring dip

Ring pull up

Muscle up

Push Press (5×2)

*Across

**Focus on the rhythm component.

***A confident yet challenging effort.

Metcon (AMRAP – Rounds and Reps)

Amrap 12

Muscle ups x5

Thrusters x10 115/80
*Sub an appropriate pulling/pushing ring movement for the muscle ups.

**Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

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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