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: …
CrossFit: Strength: Super Set A) Back Racked Reverse Lunges 5×10 (10 Per leg) AHAP B) Hammer Curls 5×10 (10 Per Arm) Conditioning: 13 Minute AMRAP 10 Back Squats (135/95) (Ground) 10 Burpees over Bar 40 Double Unders (120S, 20SSD) Cashout: 3 Rds 1 Minute Plank (Weighted) 30 Sec Rest RX+: Back Squats (155/105) BootCamp: WOD …
CrossFit: Conditioning: Teams of 2 8 Minute AMRAP 10 DB Bench Press (50/35) 10 Cal Ski 90sec Rest 8 Minute AMRAP 20 OHWL (45/25) 10 Push Press (115/75) 90 sec Rest 8 Minute AMRAP 14 Lateral Box Jump Overs (24/20) 10 2 Handed KB Squat Clean (24/16) BootCamp: WOD 1: Partner CHIPPER 80 Cal Bike/1200m …
