CrossFit WOD 4/19/21

Warm-up

Hold bottom of Air Squat for 1 minute

2 Rounds

30s Side Plank each side

30s Single Arm Plank each side

30s Rest

Hold bottom of squat with bar on knee 1 minute

Front Squat Technique

Front Squat (3-3-3+)

70%

80%

90%

Add 10# to latest 1RM then use 90% to establish working weights

Metcon (Time)

5 RFT

6 Power Cleans 155/115

12 Burpee Box Jump Overs

30 Double Unders

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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