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 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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