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 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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