CrossFit WOD – 5/12/16

Warm-up

Shoulders Swing x20

Banded external rotation x15

Overhead banded pull-a-part x20

Push Jerk (2-2-2-2-1-1-1-1)

one set every 90 sec

Metcon (Time)

5RFT

Row 500m

x15 Burpees

x10 Front Squats

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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