CrossFit 416 | Fitness - Community Built

Workout of the Day (WOD)

api-83

CrossFit 416 Daily – Friday, July 3

Thursday’s Whiteboard

Strength

Level 1

A)On the 2 minutes for 7 rounds, complete

Cleans & Front Squats

Level 1:

A) On the 2 minutes for 7 rounds complete 2 reps of, Clean DeadLift + High hang Clean Pull + Hang Power Clean + Front Squat

B) Front Squat 3 x 5(3 sec pause) add 5-10lbs from last week

 

Level 2:

A) On the 2 minutes for 7 rounds complete 2 reps of, Clean DeadLift + High hang Clean Pull + Hang Clean

B)Front Squat 3 x 5 (3 sec pause) +5-10lbs from last week

 

WOD

On The Minute x 12

Min 1: Row 15/12 cal

Min 2 – 15 x Hollow Rock

Min 3 –15 x Barbell Goodmorning(45/35)

Min 4 – :45 sec plank hold

 

Cooldown

60 sec couch stretch

60 barbell internal rotation shoulder smash


All hang positions great and small

Read More »