CrossFit: Conditioning: Teams of 2 10 Rounds 30s a Round (5 Total minutes Per Movement) A) Ski Erg B) Power Snatch (95/65) C) T2B (K2C) D) Wallballs (20/14) E) Ring Dips 1 Minute Rest after Each station to get scores BootCamp: WOD 1: 30 min AMRAP Teams of 2 – Split it up however you …
CrossFit: Movements: 30s HS Hold / 30 DB Hold 5 HSPU / DB Press Then 2 Rds (add weight after rd one) 3 Power Cleans 3 Front squats 3 Push Jerks Conditioning: For Time 40 HSPUs (Sub DB Strict Press 35/25) 20 C2B Pullups 10 Rounds of: 3 Power Cleans, 3 Front Squats, 3 Push …
CrossFit: Strength: Snatch Warmup 5 Minutes A) 1 Snatch Pull + 1 Hang Squat Snatch 3 sets building to moderate weight then B) 2 Power Snatches 3 sets building to heavy 2 rep for the day Conditioning: 15 Minute AMRAP 30 Double Unders (90S, 15SSD) 15 Power Snatches (95/65) 30 Double Unders (90S, 15SSD) 15 …
CrossFit: Strength: Squat Stamina Part 3 12 Minute Alt EMOM 65%-70% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 0:00-6:00 (6 Minutes) 15-12-9 Front Squats (95/65) Burpees 6:00-11:00 (5 Minutes) 12-9–6 Front Squats (115/75) Burpees 11:00-15:00 (4 Minutes) 9-6–3 Front Squats (135/95) Burpees RX+: Front Squats …
CrossFit: Strength: Deadlift Warmup to 70% 2×3 at 75% 2×3 at 80% 3×3 at 85% Conditioning: For Time 21-18-15-12-9 Cal Bike/Row Alt DB Snatch (50/35) 20 Abmat Situps after Each Round RX+: DB Snatch (70/50) 10 GHD Sit Ups after Each Rd Hybrid: WOD 1: 20 min AMRAP 8 Pull ups 12 S.L. WTD Sit …
