CrossFit WOD 3/5/20

Warm-up

Upright row

BN press

Dip/drive/high pull

Press in half squat

Hang snatch pull

Press to squat

Snatch pull

Snatch

Snatch Pull + Squat Snatch (6×2+2)

*Across

Metcon (AMRAP – Rounds and Reps)

7 AMRAP

5 Overhead Squats

5 Tall Box Jumps

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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