CrossFit WOD 7/1/20

Warm-up

0-5:00

Briefing

5:00-30:00

Elbow Rotations

Upright Row

Upright Row to Front Rack

High Hang Muscle Clean

High Hang Power Clean

Low Hang Power Clean

Power Clean

Push Press

Push Jerk

Box Jumps

Metcon (5 Rounds for reps)

30:00-50:00

5×3 AMRAP

5 Clean and Jerks 135/95

10 Box Jumps

1 min rest

50:00-60:00

Cool down and clean up

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

CrossFit Teens

Archives