CrossFit: Conditioning: Teams of 2 2 RFT 200m Run (Each Person) 100 Power Cleans (115/75) 250m Row (Each Person) 100 Lateral Box Jump Overs (24/20) 600m Bike (Each Person) 100 Thrusters (115/75) 30 Minute Cap BootCamp: WOD 1: Partner “Jack” 20:00 AMRAP 10 Push Presses 10 Kettlebell Swings (24/16) 10 Box Jumps Cashout: Coach’s Surprise! …
CrossFit: Strength: Deadlift Warmup to 75% 3×3 at 80% 3×3 at 85% 3×3 at 90% Conditioning: 5 RFT 9 Power Snatch (75/55) 15 Wallballs (20/14) @ 10ft 40 Double Unders (120S, 20SSD) RX+: Power Snatch (95/65) Hybrid: WOD 1: 20 Min AMRAP 10 Cal Ski ERG 10 DB Burpee 20 Step Ups 10 SSD Knee …
CrossFit: Movement Prep: 1 Round 1 Minute of Bike/Row then 10 Walking Lunges 30 s HS Hold 10 Beat Swings+5 Pullups 10 Jumping Squats Conditioning: 5 Rounds 4 Minutes Buy in 20 OHWL (45/25) (1,2,3…) then remaining Time AMRAP of 5 HSPUs (10 DB Strict Press 35/25) 10 Pullups 15 Jumping Squats 90 Sec Rest …
CrossFit: Strength: Back Squats Warmup to 70% 3×3@75% 3×3@80% 3×3@85% Conditioning: 4 RFT 20 Alt Pistols (15 MedBall Cleans 20/14) 15 Box Jump Overs (24/20) 10 Deadlifts (185/125) RX+: Deadlift (225/155) Hybrid: WOD 1: 15min AMRAP 250m Row/600m AD 20 Ball Slams 20 Plank Push Drags WOD 2: Goblet Squats KB Deadlifts BootCamp: WOD 1: …
CrossFit: Strength: 1) Snatch Complex (Build to moderate) 3 sets 1 Snatch DL 1 Snatch High Pull 1 Hang Squat Snatch 2) 2 Squat Snatches 3-4 Sets to Heavy for the day Conditioning: 5 Rounds 3 Minutes Each Round Complete one Round of: 40 Double Unders (120S, 20SSD) 1 Rope Climb (5 Strict Pullups) 15/12 …
