CrossFit WOD – 7/8/15

Coaches Choice (No Measure)

Metcon (Time)

100 single unders

50 Wallballs 20/14

25 Knees to elbows

5RFT

RX+

Sub K2E for TTB

Metcon (No Measure)

Core Work

Emom 12

Weighted Plank 45Sec @ 10/14

GHD Sit-ups x8-15

Back Extensions x 10

Workout of the Day

CrossFit

  • CrossFit WOD 9/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Above Knee Power Clean

    Below Knee Power Clean

    Power Clean
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same Weight

    Focus On Quality of Movement
    Metcon (Time)
    21-15-9

    Power Cleans

    Hand Release Pushups

    Directly Into

    21-15-9

    Push Press

    Toes to Bar

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