WOD March 16, 2020 (Monday)

Gym Workout

16 Min EMOM
ODD: 5 T2B
Even: 10 Hang Power Snatch 65/95
*If possible add 1 rep to each segment each round. i.e round 1=5 T2B and 10 Hang Power Snatch, round 2= 6 T2B and 11 Hang Power Snatch

WOD: 5 RFT
16 WB 14/20
12 Burpee Box Jump Overs
8 WB Front Squats
*Goal is to go unbroken on all movements
*If you wish to complete the workout with burpees we suggest bringing two towels or yoga mats to place on the ground. This is due to precautions for COVID-19
*COVID-19 modification is: 1 air squat + 1 burpee on box + jump over = 1 rep

Home Workout

16 Min EMOM
Odd: 10 V-Ups
Even: 10 Pike Push Ups

WOD: 5 RFT
16 Weighted Squats
12 Burpees Over Object
8 Front Squats with Object

Search

Popular Posts

CrossFit – Wed, Jan 8

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
CrossFit – Tue, Jan 7

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)
CrossFit – Mon, Jan 6

CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Rowing Pains (Time) For Time: 800/650 Meter Row 3 Rounds:…

CrossFit One World