CrossFit WOD – 4/22/16

Warm-up

-Dub Tabata (If you don’t have dubs then 5:1. Meaning 5 singles then 1 double under attempt. don’t get pissed.)

-Toe to Toe Hammy Stretch x10

-Handstand/HS walk x1 min

-Kip Swing x15

2 Rounds

Weightlifting

Deadlift (5-5-5-5-5)

One set every 2 min.

Metcon (Time)

3RFT

Toes to Bar x9

Deadlift x15

Ring Dips x21

**Weight on Deadlift is 75% of Heavest set from above.

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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