CrossFit: Strength: ALT EMOM 10 Minutes (A) 10 Clean Deadlifts (135/95#) (B) 10/10 KB/DB Sumo Bent Over Rows (24/16kg) Conditioning: 16 Minute ALT EMOM (A) 5 Cleans and Jerks (95/65#) (B) 10 Burpee Box Jumps (24/20″) (C) 15 Russina KB Swings (28/20kg) D) 20 Wall Ball Shots (20/14#) 10ft RX+: 16 Minute ALT EMOM (A) …
CrossFit: Strength: Complex 1 Press + 1 Push Press + 2 Front Sq. + 1 Thruster (from the rack) (2) 1+1+2+1 x @ Empty BB – then (5-7) based on feeling build to a heavy complex – not to failure Conditioning: 3 RFT 800 Meter Bike or 500 Meter Row 20 Thrusters (45/35#) 15 Pull …
CrossFit: Strength: Burgner Warm Up as a group with PVC + the BTN Sots Press add the Press In Snatch in the warm up along with the 1 Snatch Balance + 2 OHS 1 Snatch DL + 2 Hang Below the Knee Squat Snatches (5-7) 1+ 2 @ AHAP (for my shoulder injuries – 1 …
CrossFit & BootCamp Conditioning: “11.5” 20 MInute AMRAP 5 Power Cleans (155/105#) 10 Toes To Bar 15 Wall Ball Shots (20/14#) 10ft RX+: 20 MInute AMRAP 5 Power Cleans (185/125#) 10 Toes To Bar 15 Wall Ball Shots (25/20#) 10ft Cash Out: Group Stretch – 2018 Goal Sharing
CrossFit: Conditioning: “New Years Eve WOD” For Time: 31 Sumo Deadlift High Pull (95/65) 31 Abmat Situps 31 Pullups 31 Box JumPs (20) 31 You Love Thrusters (95/65) 31 KNees to Elbows 31 CaloriE Row 31 Wallballs (20/14) @ 10ft 31 Yay Front RackWalking Lunges (95/65) 31 KEttlebell Swings 31 CleAn and Jerk (95/65) 31 …
