CrossFit: Strength: Bench Press Warmup to 60% 2×3 at 70% 2×3 at 75% 3×3 at 80% Conditioning: 15 Minute AMRAP 60 Double Unders (180S, 30 SSD) 30 Wallballs (20/14) @ 10ft 16 SA Hang DB C&J (50/35) (8 each side) RX+: 16 SA Hang DB C&J (70/50) (8 each side) Hybrid: WOD 1: 20 Min …
CrossFit: Strength: Clean Warmup 5 MInutes 5 Sets going up on weight 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Conditioning: 6 RFT 250m Ski /250m Row / 600m Bike 3, 6, 9, 12, 15, 18 KB Russian Swings (32/24) Ring Rows Rd1 250m Row then 3 KB Swings, 3 Ring …
CrossFit: Strength: Squat Stamina 12 Minute Alt EMOM 55% on Bar for both Squats (taken from floor) Odd: 3 Front Squats Even: 6 Back Squats Conditioning: 9 Minute AMRAP 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks Ladder Up by 3 after Each Round Weight (135/95) 3,3,3,3, 6,6,6,6, 9,9,9,9…. 4 Minutes to Rest (the …
CrossFit: Strength: Push Press Warmup to 60% 2×3 at 70% 2×3 at 75% 3×3 at 80% Conditioning: 16 Minute ME EMOM A) Box Jumps (24/20) B) Shuttle Run (25ft) C) Cal Ski D) Cal Bike RX+: Same Hybrid: WOD 1: 15:00 AMRAP 20 Alt DB Curl & Press 20 Wt. Lateral Lunges 20 Wood Chops …
CrossFit: Movement Prep: 1 Round 5 Power Snatches 5 Thrusters 200m Row / 450m Bike (Easy Pace on Rower/Bike) Conditioning: For Time 30 Power Snatches (75/55) 1k Row / 2400m Bike 60 Thrusters (75/55) 1k Row / 2400m Bike 30 Power Snatches (75/55) RX+: Power Snatches (95/65) Thrusters (95/65) Power Snatches (95/65) Hybrid: WOD 1: …
