CrossFit: Movement Prep: 1 Round 1 Minute of Bike/Row then 10 Walking Lunges 30 s HS Hold 10 Beat Swings+5 Pullups 10 Jumping Squats Conditioning: 5 Rounds 4 Minutes Buy in 20 OHWL (45/25) (1,2,3…) then remaining Time AMRAP of 5 HSPUs (10 DB Strict Press 35/25) 10 Pullups 15 Jumping Squats 90 Sec Rest …
CrossFit: Strength: Back Squats Warmup to 70% 3×3@75% 3×3@80% 3×3@85% Conditioning: 4 RFT 20 Alt Pistols (15 MedBall Cleans 20/14) 15 Box Jump Overs (24/20) 10 Deadlifts (185/125) RX+: Deadlift (225/155) Hybrid: WOD 1: 15min AMRAP 250m Row/600m AD 20 Ball Slams 20 Plank Push Drags WOD 2: Goblet Squats KB Deadlifts BootCamp: WOD 1: …
CrossFit: Strength: 1) Snatch Complex (Build to moderate) 3 sets 1 Snatch DL 1 Snatch High Pull 1 Hang Squat Snatch 2) 2 Squat Snatches 3-4 Sets to Heavy for the day Conditioning: 5 Rounds 3 Minutes Each Round Complete one Round of: 40 Double Unders (120S, 20SSD) 1 Rope Climb (5 Strict Pullups) 15/12 …
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 …
