CrossFit: Movement Prep: Movement Prep 2 Rds Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU 10 Beat Swings (if pullups set up bands) 5 KB Swings Conditioning: Nate 20 Minute AMRAP 2 Ring MUs (Sub 4 C2B Pullups) 4 HSPUs (Sub DB Strict Press …
CrossFit: Strength: Snatch Warmup 5 Minutes Snatch Complex 5 Sets 1 Pausing Snatch High Pull (Pause at Knee 3 Ssec) 2 Hang Squat Snatches Conditioning: For Time 21-15-9 Alt DB Snatch (50/35) Lateral Hop Over DB Burpee After Each Round 400m Run/500m Row/1200m Bike RX+: Alt DB Snatch (70/50) 500m Ski Hybrid: WOD 1: 15 …
CrossFit: Strength: Push Press 5×5 Working Up to Heavy Set then Drop down 20lbs and do one drop set Conditioning: 3 RFT 60 Double Unders (150s, 25ssd) 30 Alt Pistols (30 Goblet Squats 24/16) 12 D Ball Over Shoulder (80/60) RX+: 12 D Ball Over Shoulder (100/80) Hybrid: WOD 1: 15 min AMRAP 20 Wtd …
CrossFit: Movement Prep: 5 Power Cleans + 3 Front Squats 5 Scap Pullups + 3 Pullups 5 Pushups Conditioning: 25 Minute AMRAP 5 Rds to Buy in 200m Run / 250m Row/ 600m Bike 10 Front Squats (95/65) *with Remaining Time* AMRAP of 5 Pullups 10 Pushups 15 Air Squats BootCamp: WOD 1: 25 Minute …
CrossFit: Movement Prep: 3-5 Reps of Each Movement 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 …
