CrossFit WOD 6/1/20

Warm-up

0-5:00

Briefing

5:00-20:00

Pick Drill

Legs x10

Legs/Back x10

Legs/Back/Arms x10

Row 30:30 x5

Back Quarter Squat x10

Back Half Squat x10

Back Squat x10

20:00-35:00

Back Squat (5-5-5-5-5)

Increase in weight every set. Every two minutes

Metcon (AMRAP – Rounds and Reps)

35:00-40:00

WOD Prep

PVC Thruster Demo

40:00-55:00

12 AMRAP

12 Thrusters

12 Cal Row

55:00-60:00

Cool Down and cleanup

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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