CrossFit WOD – 3/9/16

Metcon (No Measure)

Straddle Splits 2min

Use a medicine ball to take some weight out of your legs. Sit it in front and then put your hands on top. Second minute try and drop to your elbows

10 Back Squats

10 OHS

10 Sot Press

3 Rounds

Hang Snatch (Perform one set every 90 Sec.)

Work off of your Heaviest Snatch max.

Set 1 x5 @ 50%

Set 2 x5 @ 60%

Set 3 x3 @ 65%

Set 4 x2 @ 70%

Set 5 x2 @ 75%

Set 6-10 x2 @ +80%

Metcon (Time)

600m Farmers Carry

x30 Push-ups

2 RFT

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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