
CrossFit: Strength: Deadlifts Warmup to 70-75% then 8×3 @ 80% Conditioning: 12 Minute AMRAP 21 KB Swings (24/16) 14 OHWL (45/25) 7 Push Jerks (165/115) RX+: Same Hybrid: WOD 1: 18 Min AMRAP 20 Overhead Highknees 20 Russian Twists 20 MedBall Jacks 20 Straight Leg Wtd Sit ups 400m Run B/n Rds WOD 2: Same …
CrossFit:
Strength:
Deadlifts
Warmup to 70-75%
then
8×3 @ 80%
Conditioning:
12 Minute AMRAP
21 KB Swings (24/16)
14 OHWL (45/25)
7 Push Jerks (165/115)
RX+:
Same
Hybrid:
WOD 1:
18 Min AMRAP
20 Overhead Highknees
20 Russian Twists
20 MedBall Jacks
20 Straight Leg Wtd Sit ups
400m Run B/n Rds
WOD 2:
Same
BootCamp:
WOD 1:
3×3 min AMRAP
10 G2OH Lunges
20 Crossbody Mtn Climber
10 Lateral Jump Squats
WOD 2:
MEDBALL MANIA
30-20-10-20-30
Overhead Highknees
Russian Twists
MedBall Jacks
Straight Leg Wtd Sit ups
400m Run B/n Rds
Weightlifting:
Oly:
Snatch High-Pull + Power Snatch + Hang Snatch (knee)
(5) 1+1+1 @ AHAP
Power Clean + Hang Clean (knee) + Power Jerk
(5) 1+1+1 @ AHAP
Power:
Speed Squats
(3) 8-10 x @ 60-65% (1 Min Rest between sets)
Back Squat
(3) 8-10 x @ 70-75%
Pause Squat
(3) 10-12 resp @ 55-65% (find a steady pace)
Weighted Plank
(3) :30-45 sec @ AHAP
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