CrossFit WOD – 3/28/16

Metcon (No Measure)

Straddle Splits (Shoes on; on rubber” Med ball Assist) 2 Min

Side Step (Bands around Knee) 1×50

Back Ext x25

Hip Thrust x25

Metcon (AMRAP – Reps)

10 Min Amrap

x10 Front Squats 205/135 (From Ground)

x15 Chest to Bar Pull-ups

Metcon (AMRAP – Reps)

10 Min Amrap

Back Squats x15 135/95 (From Ground)

Shoulder to Overhead x10 135/95

***Rest 5 Minutes between workouts

Workout of the Day

CrossFit

  • CrossFit WOD 9/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Above Knee Power Clean

    Below Knee Power Clean

    Power Clean
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same Weight

    Focus On Quality of Movement
    Metcon (Time)
    21-15-9

    Power Cleans

    Hand Release Pushups

    Directly Into

    21-15-9

    Push Press

    Toes to Bar

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