CrossFit WOD 9/5/19

Warm-up

Before Class:

CS Activation

Banded Pull-aparts x30

1 Set of ME Push-ups (stop @ 30)

Metcon (No Measure)

Close Grip Bench

4×12

DB Fly x10

Upright Row x10

4 rounds

Banded Fly x12

Banded Kickbacks x10

3 rounds

Lateral Raises x10

Standing Tricep ext x10

3 rounds

Workout of the Day

CrossFit

  • CrossFit WOD 8/5/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Prone Split Rotation 3×10

    Prone Y’s x20

    Prone T’s x20

    Prone A’s x20

    Seesaw Squat

    Air Squats

    Clean work

    Push Press

    Push Jerk

    Split Jerk

    30:00-55:00
    Big Clean Complex (1-1-1-1-1-1)
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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