CrossFit: HS Skill Work 2 Rounds of 1 and 2 2 Rds 1) Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU AND 2 Rds 2) Pick One: Beg: 10 Ring Dips Inter: 5 Temp Ring Dips (3 D, 2 Hold, 1 Up) Advanced: 2 …
CrossFit: Strength: Clean Complex 5 Sets 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 1 Push Jerk Working up to heavy Set Conditioning: 6 Minute AMRAP Ladder Up by 2 Alt DB Snatches (50/35) Single Arm DB Overhead Lunge (50/35) (Must Break UP oh evenly) DB Goblet Squat (50/35) 4 Minutes to Rest …
CrossFit: Strength: Overhead Squats 5×5 Going as Heavy as possible Conditioning: 4 Rounds 4 Minutes to Complete one Round of: 15 Burpees 10 OHS (95/65) 15/12 Cal Bike RX+: Same Hybrid: WOD 1: 15 Min AMRAP 30 Wall Balls 30 Box Jumps 500 m Row WOD 2: Use Dumbbells for Front rack Squats BootCamp: WOD …
CrossFit: Strength: Squat Stamina Part 4 12 Minute Alt EMOM 75%-80% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 20 Minute AMRAP 20 Wallballs (20/14) 20 SDLHP (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) (20/14) Calorie Row RX+: SDLHP (95/65) Push Press (95/65) Hybrid: …
CrossFit: Strength: Bench Press Warmup to 70% 3×3 at 75% 3×3 at 80% 3×3 at 85% Conditioning: 16 Minute Alt ME EMOM A) ME Sled Pull (2x45s+1×45) (25ft per rep) B) Burpees C) KB Swings (24/16) D) SA Hang DB C&J (50/35) RX+: SA Hang DB C& J (70/50) BootCamp: WOD 1: 11min EMOM Clean …
