CrossFit: Strength: Push Press Warmup to 70% 3×3 at 75% 3×3 at 80% 3×3 at 85% Conditioning: For Time 30 Clean and Jerks (155/105) Every Minute on the Minute Starting with 15 Situps With remaining time do as many C&J as possible Finished with you get to 30. 10 Minute Cap Cashout: Teams of 2 …
CrossFit: Strength: Front Squat 5@50% 5@60% 2×3@70% 2×3@75% 3×3@80% Conditioning: 3 Minute AMRAP Buy in with 20 Cal Bike then with Remaining Time ME Burpees 1 Minute Rest 3 Minute AMRAP Buy in with 20 Cal Row then with Remaining Time DB Front Squats 2x (50/35) 1 Minute Rest 3 Minute AMRAP Buy in with …
CrossFit: Conditioning: Teams of 2 10 Rounds 30s a Round (5 Total minutes Per Movement) A) Ski Erg B) Power Snatch (95/65) C) T2B (K2C) D) Wallballs (20/14) E) Ring Dips 1 Minute Rest after Each station to get scores BootCamp: WOD 1: 30 min AMRAP Teams of 2 – Split it up however you …
CrossFit: Movements: 30s HS Hold / 30 DB Hold 5 HSPU / DB Press Then 2 Rds (add weight after rd one) 3 Power Cleans 3 Front squats 3 Push Jerks Conditioning: For Time 40 HSPUs (Sub DB Strict Press 35/25) 20 C2B Pullups 10 Rounds of: 3 Power Cleans, 3 Front Squats, 3 Push …
CrossFit: Strength: Snatch Warmup 5 Minutes A) 1 Snatch Pull + 1 Hang Squat Snatch 3 sets building to moderate weight then B) 2 Power Snatches 3 sets building to heavy 2 rep for the day Conditioning: 15 Minute AMRAP 30 Double Unders (90S, 15SSD) 15 Power Snatches (95/65) 30 Double Unders (90S, 15SSD) 15 …
