CrossFit: Conditioning: Kelly 5 RFT 400m Run 30 Wallballs (20/14) @ 10ft 30 Box Jumps (24/20) Optional Cashout: Rowing intervals 250m Row 500m Row 1000m Row Hybrid: WOD 1: Same BootCamp: WOD 1: 24 Min EMOM 2 Handed Sled Pulls Plank Push Drag 3 sec Pause Goblet Squats (24/16) Bike Cal WOD 2: 2 Two …
CrossFit: Strength: Front Squats Warmup to 70-75% then 8×3 @ 80% Conditioning: For Time 21-18-15-12 Cal Bike Toes to Bar (Sub V-Ups) After Each Round 200m Run (Sub 250m Row) 15 Minute Cap RX+: Cal Ski Hybrid: WOD 1: 18min AMRAP 5 Devils Press (25/15) 10 Wtd Rev Lunge 15 Plank kb/db Crossover 20 Box …
CrossFit: Strength:Clean Complex 5-7 Sets (Up on Weight) 1 Clean Deadlift 1 Mid Thigh Squat Clean 1 Hang Squat Clean Conditioning: 3 Rds 4 Minute AMRAP 21/16 Cal Bike 21 Power Cleans 15 Wallballs (20/14) @ 10ft 2 Minutes Rest After Each Rd R1(135/95) / R1(115/80) / R3(95/65) RX+: R1 (155/105) / R2(135/95) / R3 …
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: Push Press 5×10 Working Up to Heavy weight Conditioning: “Fight Gone Bad” 3 Rds 1 Minute Each Station 1 Minute @ each station (A) Wall Ball (20/14#) 10ft (B) Sumo Deadlift High Pull (75/55#) (C) Box Jumps (20″) (D) Push Press (75/55#) (E) Calorie Row RX+: Same Hybrid: WOD 1: 15 Min AMRAP …
