CrossFit WOD – 9/3/15

Metcon (No Measure)

Inch Worm to Hollow Body hold x10

Scorpion x 10

Box Jump (High) x5

Goblet Squat x10

Power Clean (x2 @ 75% Emom 10)

Squat Clean (x1 @ 75%+ Emom 5)

Seamless transition from power to squat clean. Keep the same aggressiveness with your pull as you had on the Power Clean

Metcon (Time)

21-15-9

WallBall 30/20

Ring Dips 20/10 (use a DB between your feet)

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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