CrossFit WOD 9/9/19

Warm-up

Nordic Lifts x20

Suitcase RDL x10 (each side)

2 rounds

Deadlift Prep

Thigh’

Knee

DL

Metcon prep:

Visual Demo

Group walkthrough

Aquire loads

3.2.1.GO!

Deadlift (15-10-8-5-3-3-3-3-3)

*Build

**As your being to touch loads closer to your max one can slip into their bad habits.

***Pay attenton to detail on the high rep rounds to establish conistency for the 3rep attempts.

Metcon (No Measure)

4 Sets NOT For time

x10 Bulgarian Spit Squats (each Leg)

x10 Good Mornings (20-40% of your deadlift from today.)

Reverse Plank 1 Minute

x30 Deadbugs
*Loads should remain across for each movement.

**Move with precision.

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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