CrossFit WOD 2/18/20

Warm-up

Upright row

BN press

Dip/drive/high pull

Press in half squat

Hang snatch pull

Press to squat

Snatch pull

Snatch

Snatch Pull + Squat Snatch (2+1)

*Set 1-4 Across: light and deliberate.

**Set 5-9 Across: Moderate yet mechanic learned from previous sets are retained.

***Sets 9-12 Across: Moderate yet challenging. TEST your mechanics through these sets.

Metcon (AMRAP – Rounds and Reps)

Single arm OH dumbbell lunge x10 each arm

Ring knee tucks/leg lifts x20

Wallball push press x30

AMRAP 15
*Lunges are stationary and alternating legs

**Ring leg lifts/knees tucks are in the support; not hanging

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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