CrossFit WOD 5/13/21

Warm-up

T Spine Rotations x15 each side

Scorpions x20

Deadbugs x20

Single Leg Deadlifts x15

Kneeling Hip Flexor Lifts x15

Clean Technique

1 Power Clean + 2 Squat Cleans (1-1-1-1-1)

Same weight across

Metcon (Time)

8 Alternating KB Snatches

10-20-30-40-50-40-30-20-10

Double Unders

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CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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