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 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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