CrossFit WOD – 6/7/15

Warm-up

30:30 Row x5

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
on a Running Clock

Karen 0-13min

Rest 13-18min

Annie 18-30min

Rest 30-35

Elizabethtown 35min -until you’re done.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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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