CrossFit WOD 9/30/19

Warm-up

Single arm Barn door

Candle stick hold x10

Candle Stick Squat x10 each arm

Back Squat Prep:

Half Squat

Squat

Tempo practice

Metcon Prep:

KB Squat Clean-

Front Rack

Front Squat

Clean

Squat Clean

Plyo Push-up demo and practice

Back Squat (5×5)

*Across

**Spend 10m finding working weight.

***Slow tempo on the decent. Pay attention.

****Find a weight that will challenge you, but it is maintainable across the 5 sets.

Metcon (AMRAP – Rounds)

KB Hang Squat Clean x10 R. Arm

x10 Burpees

KB Hang Squat Cleans x10 L. Arm

x10 Plyo push-ups over KB (5 each arm)

Amrap 12

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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