CrossFit WOD – 6/18/15

CrossFit

Metcon (No Measure)

Reverse Snow Angel x20

Back Ext x 25

Superman hold 3×20 sec

Sumo Deadlift (8-5-3-1-1-1-1)

over the course of 7 sets find a 1RM

12min time domain.

Metcon (No Measure)

Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need help with your progression.

2-minute dubs (AMRAP – Reps)

2:00 Max Effort double-unders

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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