CrossFit Workout of the Day
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WOD 11.29.18

Strength:

Snatch pull, 2-2-2-2-2-2-2*

*focus on backwards pressure, the scoop and shrug,

WOD:

3 rounds, switching every 2 minutes:

In teams of 2, accumulate as many reps/cals as possible:

Calorie row

Vs.

5 Box jumps, 30/24 inches

5 toes 2 bar

Post loads and total reps to beyond the whiteboard.

WOD 11.28.18

Speed:

Amrap in 12 minutes, teams of 3-5:

25y sled push, +90/45lbs

WOD:

Amrap in 15 minutes:

8 burpees

16 alternating dumbbell snatches, 50/35lbs

24 one arm dumbbell overhead walking lunge, 50/35lbs

Post distance and total rounds/reps to beyond the whiteboard.

WOD 11.27.18

Strength:

Push Jerk, 3-3-3-3-3

WOD:

“Grace”

30 reps for time:

Clean and jerk, 135/95lbs

Post loads and times to beyond the whiteboard.