CrossFit WOD – 4/7/16

Warm-up

PVC Pass-Thrus x10

Scorpion x10

Dead bug x10

2 Rounds

Weightlifting

Clean (5×2)

Coaches Que;

Pause below knee after bar leaves the ground. Finish the rep upon coaches cue.

One round every 2 minutes

Metcon

Metcon (AMRAP – Reps)

Amrap 9

Toes to Bar x50

Handstand Push-ups x50

Remaining time Acquire as many burpees as possible
Score is 100+burpees.

If you do not make it to burps score is reps completed of T2B and HSPU.

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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