CrossFit WOD 8/11/20

Warm-up

0-5:00

Briefing

5:00-20:00

Prone Rotations x10/10

Prone Y x20

Prone T x20

Elbow Rotations x20

High Pull

High Pull to Front Rack

High Hang Muscle Clean

High Hang Power Clean

Low Hang Power Clean

Power Clean

Push Jerk

20:00-30:00

Muscle Clean (3-3-3-3-3)
Metcon (3 Rounds for reps)

40:00-55:00

0-5:00

30 Clean and Jerks 115/80

5 minute cap

5:00-10:00

30 Clean and Jerks 135/95

5 minute cap

10:00-15:00

ME Clean and Jerks 155/105

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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