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 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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