CrossFit A. Every 90 seconds for 6 sets, 1 Hang Power Clean + 1 Below Knee Hang Power Clean + 1 Power Clean B. In teams of 2, for time: Buy In, Relay 600M Farmer Carry 70/53 Then, 75 Cal Row 50 Power Cleans 135/95 50 Box Jumps 24/20 50 Power Clean 135/95 75...
STRENGTH: Part A Split Jerks 15MIN Build To A Heavy 3 Rep Then, Part B 3 X 3 w/ 75-80% of A WOD: 50 DU/ 85 Singles 12 Push Jerks 135/95 50 DU/ 85 Singles 9 Push Jerks 155/105 50 DU/ 85 Singles 6 Push Jerks 185/125 LV2:95/135/155, 75/95/105 LV1:65/95/125, 65/75/95 Log your scores on Beyond the Whiteboard Don't have a...
STRENGTH: Tempo Front Squats (18MIN) (30X1) *3 Sec descent 5 X 3 Super Set W/ 5 High Box Jumps WOD: 2 Rounds For Time 800M Run 30 Single Arm DB Box Step Over 50/35, 24/20 30 C2B Pull-ups/ Pull-ups *18MIN CAP ...
STRENGTH: Wendler Make-up Back Squat, Strict Press or Deadlift Week 3 Cycle 2 % Based on 90% of 1RM 75% + 10# X 5 85% + 10# X 3 95% + 10# X Max Reps WOD: 10 MIN AMRAP 200M RUN 7 Power Snatches 75/55 7 Overhead Squats 75/55 2 MIN REST 10 MIN EMOM 15/12 Cal Row OR...
9:30 and 10:30am class only today! Strength 3 sets for quality: 12 Single Arm KB Front Rack Lunge 8 Barbell Bent Over Row 2 TGU each arm WOD: 12 min Alternating EMOM 18 KBS 53/35 12/10 Cal Bike *scale reps so work can be done in 45 sec or less ...