CrossFit: Strength: Overhead Squats 5×5 Going as Heavy as possible Conditioning: 4 Rounds 4 Minutes to Complete one Round of: 15 Burpees 10 OHS (95/65) 15/12 Cal Bike RX+: Same Hybrid: WOD 1: 15 Min AMRAP 30 Wall Balls 30 Box Jumps 500 m Row WOD 2: Use Dumbbells for Front rack Squats BootCamp: WOD …
CrossFit: Strength: Squat Stamina Part 4 12 Minute Alt EMOM 75%-80% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 20 Minute AMRAP 20 Wallballs (20/14) 20 SDLHP (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) (20/14) Calorie Row RX+: SDLHP (95/65) Push Press (95/65) Hybrid: …
CrossFit: Strength: Bench Press Warmup to 70% 3×3 at 75% 3×3 at 80% 3×3 at 85% Conditioning: 16 Minute Alt ME EMOM A) ME Sled Pull (2x45s+1×45) (25ft per rep) B) Burpees C) KB Swings (24/16) D) SA Hang DB C&J (50/35) RX+: SA Hang DB C& J (70/50) BootCamp: WOD 1: 11min EMOM Clean …
CrossFit: Conditioning: Teams of 2 2 RFT 200m Run (Each Person) 100 Power Cleans (115/75) 250m Row (Each Person) 100 Lateral Box Jump Overs (24/20) 600m Bike (Each Person) 100 Thrusters (115/75) 30 Minute Cap BootCamp: WOD 1: Partner “Jack” 20:00 AMRAP 10 Push Presses 10 Kettlebell Swings (24/16) 10 Box Jumps Cashout: Coach’s Surprise! …
CrossFit: Strength: Deadlift Warmup to 75% 3×3 at 80% 3×3 at 85% 3×3 at 90% Conditioning: 5 RFT 9 Power Snatch (75/55) 15 Wallballs (20/14) @ 10ft 40 Double Unders (120S, 20SSD) RX+: Power Snatch (95/65) Hybrid: WOD 1: 20 Min AMRAP 10 Cal Ski ERG 10 DB Burpee 20 Step Ups 10 SSD Knee …
