CrossFit WOD 7/7/20

Warm-up

0-5:00

Briefing

5:00-15:00

Squat Therapy

Pass Throughs

Sots Press

Behing Neck Press

Snatch Balance

15:00-30:00

Snatch Balance (3-3-3-3-3)

Same weight across

Metcon (Time)

30:00-35:00

High Hang Muscle Snatch

High Hang Power Snatch

Low Hang Power Snatch

Power Snatch

Burpees

35:00-55:00

30 Power Snatches

5 Bar Facing Burpees every minute

Start with burpees

55:00-60:00

Cool down and cleanup

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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