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 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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