CrossFit WOD 4/22/21

Warm-up

3 Rounds

20s Alternating Lunges (Front, reverse, lateral)

10s Rest

20s Single Arm Side Plank R

10s Rest

20s Bottom Squat Hold

10s Rest

20s Single Arm Side Plank L

10s Rest

20s Bike

3 Position Power Snatch (1-1-1-1-1)

Hang; Below Knee; From Ground
Same weight across

Metcon (Time)

2 RFT

15/12 Calorie Bike

16 DB/KB Front Rack Lunges

15 DB Clean and Jerks

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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