CrossFit WOD 9/23/20

Warm-up

0-5:00

Briefing

5:00-20:00

Banded Single Deadlift 2×15

Banded Reverse Lunges 2×15

High Hang Muscle Snatch

Low Hang Muscle Snatch

Muscle Snatch

Muscle Snatch (3-3-3-3-3)

Same weight-light

Focus on quality

Metcon (AMRAP – Reps)

15 AMRAP

1-2-3-4-5…

Power Snatch

OH Squat

Bar Facing Burpees

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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