CrossFit WOD – 4/4/16

Warm-up

Dub Tabata

Side Steps x50

PVC OHS 5 sec pause in bottom x10 (Coach counted)

Weightlifting

Back Squat (80% 5×3 70% xME)

Complete 5×3 @ 80% of your BS max

Drop to 70% on the 6th Set for max reps

Metcon

Metcon (AMRAP – Reps)

Hang Cleans x3

Front Squats x6

9 Min Amrap

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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