CrossFit: Strength: Snatch Complex 1 Set every 90s for 12 Minutes 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Squat Snatch Conditioning: 3 RFT 16 Front Rack 1xKB Lunge (24/16) 30 HR Pushups 30 Situps 15 Minute Cap RX+: (32/24) Parallette Pushups 15 GHD Situps Hybrid: WOD 1: Every 90s 100m Run 15 …
CrossFit: Strength: Bench Press 5-5-3-3-1-1-1 Work Up to heavy Single or Go for 1RM Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Toes to Bar (V-Ups) 1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155) Between Each Round (that means no DUs on last round) Do 30 Double Unders (90S, 15SSD) BootCamp: WOD 1: DONT DROP THE BABIES 20min AMRAP 10 Wtd Lunges 10 Hang …
CrossFit: Conditioning: Teams of 2 (Team 31 Heroes) 31 Minute AMRAP 8 Thrusters (115/75) 6 Rope Climbs / 12 Ring Muscle Ups (18 Strict Pullups) 11 Box Jumps (24/20) 1 Person Works 1 Person Runs 200m / 250m Row / 600m Bike Score is Total Rounds and Reps Switch when the Run/Row/Bike is done BootCamp: …
CrossFit: Strength: CrossFit Total Working up to heavy single or new 1RM of: Back Squat Press Deadlift Hybrid: WOD 1: FRIDAY CHIPPER 100 Walking Lunges 90 Sprinter Sit Ups 80 Speed Skater w Hop 70 Slam Balls 60 Alt Curl + Press 50 Med Ball Cleans 400m run -ski /500m Row/1200m bike after each exercise …
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 …
