CrossFit WOD 8/5/20

Warm-up

0-5:00

Briefing

5:00-30:00

Prone Split Rotation 3×10

Prone Y’s x20

Prone T’s x20

Prone A’s x20

Seesaw Squat

Air Squats

Clean work

Push Press

Push Jerk

Split Jerk

30:00-55:00

Big Clean Complex (1-1-1-1-1-1)

6 Sets for Max Load

High Hang Clean+Low Hang Clean+Clean+Push Press

High Hang Clean+ Low Hang Clean+Clean+Push Jerk

High Hang Clean+Low Hang Clean+Clean+Split Jerk

All Cleans must be Squats

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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