CrossFit WOD – 4/28/16

Warm-up

Tabata Cycle:

Superman Hold

Flutter Kicks

Jumping Lunges

Weightlifting

Deadlift (5-5-5-2-2-2-2)

Touch-N-Go

Metcon

Metcon (Time)

50 Single Arm RKBS (R Arm)

50 Sit-Ups

50 Single Arm RKBS (L Arm)

50 Knees to Elbows

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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