Resources

Opposite Day

July 30, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

1 min Bike or Row

5 Ring Rows

10 Slow Air Squats

10 Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Clean and Jerk

Minute 1: 1 Squat Clean and Jerk @ 72%

Minute 2: 1 Squat Clean and Jerk @ 76%

Minute 3: 1 Squat Clean and Jerk @ 80%

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk @ 76%

Minute 6: 1 Squat Clean and Jerk @ 80%

Minute 7: 1 Squat Clean and Jerk @ 84%

Minute 8: Rest

Minute 9: 1 Squat Clean and Jerk @ 84-92%

Minute 10: 1 Squat Clean and Jerk @ 84-92%

Minute 11: 1 Squat Clean and Jerk @ 84-92%

WOD

Metcon (Time)

30-20-10:

Power Snatches (95/65)

Box Jump Overs (24/20)

Directly Into…

10-20-30:

Power Clean and Jerk (95/65)

Lateral Barbell Burpees





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.