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 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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