CrossFit WOD – 9/15/15

Warm-up

T-Spine Mobility

Goblet Squat x10

Sot Press 3×10 (Increase load each set)

 

Strength

Snatch Pull + Hang Squat Snatch + Squat Snatch (6×2)

Every 2 Minutes

 

Metcon

AMRAP 9

30 Wall Balls (20/14)

20 Ring Dips

10 Toes to Bar

Rx+

Weighted Vest (20/10)

Workout of the Day

CrossFit

  • 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

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