CrossFit WOD 9/21/19

Warm-up

Arm Swings

High Steps

BN Press in half squat

Front squat

Pull Under (x5 Snatch,x5 Clean)

Hang Snatch/Clean

Power Snatch/ Clean

Metcon (Time)

Partner Workout

100 Power Snatch

100 Power Cleans
*One person working at a time

**Split work evenly

***Increase weight every 20 reps. (10 per person)

****Times per 20 reps(10 per person) should increase slightly but should not see a drastic change in time to complete.

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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