© 2016 by CrossFit FUNCTION.

  • White Instagram Icon
  • Facebook App Icon
  • Twitter App Icon

October 19, 2016

October 19, 2016

Group WOD:

A. Joint Prep & Mobility:

Green Band:

- Hips

- Shoulders

 

B. Dynamic Warm-Up:

Tabata ROW or Tabata BIKE

8x20 seconds ALL OUT // 10 seconds rest

 

C. For Time:

75 Wallballs (14/20#, 9/10')

30 Clean & Jerks (95/135#)

75 Wallballs

 

Timecap = 20 minutes

 

Post results to comments.

 

Competition WOD:

A. Front Squat:

3x75%

2x80%

1x85%

3x80%

2x85%

1x90%

Rest 2 minutes between sets.

 

B. Build to a heavy:

High Hang Clean + Above Knee Hang Clean

 

C. Every 5 minutes x 3 sets:

21 Cal Row

15 Cal AB

9 Burpees To 6" Target

 

Post results to comments.

Please reload

Featured Posts

CrossFit, CrossFit FUNCTION, and Anti-Bullying Day

February 27, 2019

1/10
Please reload

Recent Posts

December 6, 2019

December 5, 2019

December 4, 2019

December 3, 2019

December 3, 2019

November 29, 2019

November 28, 2019

November 25, 2019

November 22, 2019

November 21, 2019

Please reload

Archive