CrossFit WOD – 2/17/16

Metcon (No Measure)

-Banded Superman x15

-Overhead Reverse Lunge x10

-Squat Therapy x10

-Dubs x50;Singles 100 (make sure to be attempting Double under during those 100, you can only learn them by missing ALOT.)

2 rounds

Metcon (Time)

Min 0-16

x40 Cal Row

x40 HSPU

x40 Burpee Box Jumps

Metcon (AMRAP – Rounds and Reps)

Min 16

Amrap 9

x7 SDHP

x14 Air Squats

x21 Push-ups

Workout of the Day

CrossFit

  • CrossFit WOD 9/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Single Deadlift 2×15

    Banded Reverse Lunges 2×15

    High Hang Muscle Snatch

    Low Hang Muscle Snatch

    Muscle Snatch
    Muscle Snatch (3-3-3-3-3)
    Same weight-light

    Focus on quality
    Metcon (AMRAP – Reps)
    15 AMRAP

    1-2-3-4-5…

    Power Snatch

    OH Squat

    Bar Facing Burpees

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