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

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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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