CrossFit WOD 9/30/20

Warm-up

0-5:00

Briefing

5:00-20:00

High Pull

High Pull to Front Rack

High Hang Muscle Clean

High Hang Power Clean

Above Knee Power Clean

Below Knee Power Clean

Power Clean

3 Position Power Clean (1-1-1-1-1)

Above knee, below knee, from ground
Same Weight

Focus On Quality of Movement

Metcon (Time)

21-15-9

Power Cleans

Hand Release Pushups

Directly Into

21-15-9

Push Press

Toes to Bar

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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