CrossFit: Strength: Clean Warmup 5 Minutes Clean Complex 5 sets going up to moderate weight (no missed lifts) 1 Set: 3 Hang Power Cleans 1 Push Press 3 Hang Power Cleans 1 Push / Split Jerk Conditioning: 12 Minute ME EMOM A) 2/1 Rope Climbs (Sub 7/5 Strict Pullups) B) Alt Pistols (Sub Goblet Squats …
CrossFit: Strength: Ovhead Squats 5×5 Working up to heavy 5 Reps for the day Conditioning: 5 Rounds (15 Minutes total) 3 Minutes to complete 1 Rd 10 Power Snatches (95/65) 10 Burpees After each round add 2 rep to snatch and OHS RX+: Power Snatch (135/95) BootCamp: WOD 1: SUNDAY FUNDAY 40 Ring Rows 40 …
CrossFit: Conditioning: Teams of 2 For Time 1600m Run / 2k Row / 4800m Bike 40 Alt D Ball Over Shoulder (80/60) 40 Box Jumps Overs (24/20) 800m Run / 1k Row / 2400m Bike 40 C2B Pullups 40 Burpee Box Jumps (24/20) 400m Run / 500m Row/ 1200m Bike 40 Deadlifts (185/125) 40 Box …
CrossFit: Strength: Bench Press Warmup to 60% 2×3 at 70% 2×3 at 75% 3×3 at 80% Conditioning: 15 Minute AMRAP 60 Double Unders (180S, 30 SSD) 30 Wallballs (20/14) @ 10ft 16 SA Hang DB C&J (50/35) (8 each side) RX+: 16 SA Hang DB C&J (70/50) (8 each side) Hybrid: WOD 1: 20 Min …
CrossFit: Strength: Clean Warmup 5 MInutes 5 Sets going up on weight 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Conditioning: 6 RFT 250m Ski /250m Row / 600m Bike 3, 6, 9, 12, 15, 18 KB Russian Swings (32/24) Ring Rows Rd1 250m Row then 3 KB Swings, 3 Ring …
