CrossFit WOD – 4/27/16

Warm-up

Arm Circles x20 (front, back, big, small)

Single arm OH w.Lunge x30ft

Ring Row x10 (feet elevated if needed)

2 rounds

Turkish Get Up (5×3)

Metcon (No Measure)

Emom 30

Min 1 x10 Box Jumps + 5 Pull-ups

Min 2 x20 KB/DB Walking Lunge (carry @ sides, 10 each leg)

Min 3 x20 Push-ups

Workout of the Day

CrossFit

  • CrossFit WOD 9/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Single Deadlift 2×15

    Banded Reverse Lunges 2×15

    High Hang Muscle Snatch

    Low Hang Muscle Snatch

    Muscle Snatch
    Muscle Snatch (3-3-3-3-3)
    Same weight-light

    Focus on quality
    Metcon (AMRAP – Reps)
    15 AMRAP

    1-2-3-4-5…

    Power Snatch

    OH Squat

    Bar Facing Burpees

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