CrossFit WOD 2/6/20

Warm-up

Movement Prep:

Upright row w/hold

Upright row to overhead

BN press/half squat/squat

Overhead squat

Snatch prep:

Deficit (on plates)

SGDL

Muscle snatch

Power snatch h/m/l

Snatch

Snatch (3-2-1 x3)

*There are 9 total sets.

**Increase weight each wave.

***Develop a focus throughout the warm-up that will best develop YOUR lift.

Metcon (Time)

150 dubs OR 10/15 cal bike

25 OHS 85/55

100 dubs or 7/12 cal bike

15 OHS

50 dubs or 5/9 cal bike
*Hit this one hard.

**Jumprope is rewarded with calm, cool, and collect demeanor. Stress and “speed” will cause mistakes.

***Sub dubs for Bike to preserve the stimulus. Spend 5m IMMEDIATELY post wod practicing DUBS. (Standing double, double single double, or attempts at linking them)

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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