CrossFit WOD – 2/18/16

Metcon (No Measure)

Warm-up

Hip Swings x20

Inch Worm to Hollow Body x10

Wall walk x3

Plank tabata

Bench Press (5×5 @ 75-80%)

Start @ 75%. IF it feels good please go up. Do not get stuck or miss any reps. Focus on being Tight.

Hip Thrust (3×12)

Use a Manageable weight and focus on a squeeze and feeling the contraction. There should not be performed fast.

Metcon (AMRAP – Rounds and Reps)

7 Min Amrap

x9 KBS

100m Sprint

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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