CrossFit Workout of the Day
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WOD 12.04.19

Conditioning/Midline:

In teams of 2, one athlete holds a plank while other partner accumulates cals:

250/200 machine cals, (mixed pairs do 225)

WOD:

7 rounds for time:

7 shoulder to overhead, 135/95lbs

6 toes 2 bar

5 hang power cleans, 135/95lbs

Post times to beyond the whiteboard.

WOD 12.03.19

Strength:

Deadlift, 5-5-5-5-5

WOD:

AMRAP in 15 minutes:

40 double unders

20 alternating DB snatches, 50/35lbs

10 over the dumbbell burpees

Post loads and rounds to beyond the whiteboard.

WOD 12.02.19

Strength:

Back squat, 5-5-5-5-5

WOD:

42 medball cleans, 50/40lbs

21 pull-ups

30 medball cleans, 50/40lbs

15 pull-ups

18 medball cleans, 50/40lbs

9 pull-ups

Post loads and times to beyond the whiteboard.