CrossFit WOD – 9/23/15

Metcon (No Measure)

Emom 12

Min 1 Dubs x30

Min 2 Turkish Get-up x2 (1/1)

MIn 3 Ring Row x12

Split Jerk (8×2)

Increase load for the first 5 sets. Then hold weight for remaining 3 sets

Complete one set every 90 sec.

Metcon (Time)

5 Rounds for Time

30 Box Jump Overs 24/20

20 KB Snatch 53/35

Workout of the Day

CrossFit

  • CrossFit WOD 9/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Above Knee Power Clean

    Below Knee Power Clean

    Power Clean
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same Weight

    Focus On Quality of Movement
    Metcon (Time)
    21-15-9

    Power Cleans

    Hand Release Pushups

    Directly Into

    21-15-9

    Push Press

    Toes to Bar

CrossFit Teens

Archives