CrossFit WOD – 4/5/16

Metcon

Metcon (Time)

Partner Warm-up

For time:

100 Cal on Air Dyne (Switch Every 10 Cal)

Over Partner Burpees x50

(Switch every 5 Burpees)
This is the warm-up for today.

Weightlifting

Snatch Complex (7×1)

High Hang Snatch + Hang Snatch
Really dial in our cues.

Listen to the coach and focus on the direction they send you in.

Metcon

Metcon (Time)

x30 Hang Squat Snatches

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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