CrossFit WOD 7/31/20

Warm-up

0-5:00

Briefing

5:00-30:00

Kneeling Kick Out 2×12

Single Leg Knee Raise 2×10

Bench Knee Raise 2×10

Snatch Prep

Box Jumps

200m Run

Metcon (AMRAP – Reps)

30:00-55:00

20 AMRAP

200 meter run

3 Box Jumps, 3 Hang Power Snatches

200 meter run

6 box jumps, 6 Hang Power Snatches

200 meter run

9 box jumps, 9 Hang Power Snatches

continue sequence until 20 minutes is 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

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