CrossFit WOD 3/13/20

Warm-up

90 rotation ant/ext

BN press

Dip/Drive (practice tempo)

Push press

3×3

Push jerk

Push Press (2×1)

*Across

**Tempo 3-0-0

Build from last week

Push Jerk (3×3)

*Across

**Tempo 3-0-0

Build from last week

Metcon (6 Rounds for reps)

1 min-Alt DB/KB Snatches

1 min-Double Unders

2 min-Alt DB/KB Snatches

2 min-Double Unders

3 min-Alt DB/KB Snatches

3 min-Double Unders

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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