CrossFit: Strength: Front Squats Warmup to 60% then 6@65% 3@70% 6@65% 3@75% 6@65% 2×3@80% Conditioning: “Trish” 20 Minute AMRAP 400m Run 20 Toes to Bar 30 Burpees 40 Front Squats (95/65) RX+: Same Hybrid: WOD 1: 15 Min AMRAP 10 Jump Squats 20 DB Snatches 30 Speed Skaters 40 Flutter Kicks WOD 2: Use Kettlebell …
CrossFit: Strength: Back Squats Warmup to 60% then 6@65% 3@70% 6@65% 3@75% 6@65% 2×3@80% Conditioning: For Time 9-7–5 Ring MUs (Sub C2B Pullups 18-14-10) Squat Cleans (135/95) Run 200m After Each Round RX+: Squat Cleans (185/125) Hybrid: WOD 1: 15 Min AMRAP 10 Cal Ski 14 Wtd Rotational Plank 16 Box Jump WOD 2: Same …
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: …
