CrossFit WOD 2/22/2021

Back Squat (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%)
Metcon (Time)

For Time:

1 shuttle sprint

5 power clean (135/95)

2 shuttle sprints

3 power clean (155/105)

3 shuttle sprints

1 power clean (175/115)

Rest 3 Minutes

1 shuttle sprint

3 power clean (185/135)

2 shuttle sprint

2 power clean (205/155)

3 shuttle sprint

1 power clean (225/175)

* score is total time

** shuttle sprint = 5 yards, 10 yards, 15 yards

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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