Strength: Deadlift 5x5 Every 2.5 min Start at 75% WOD: 3rds, descending reps, for time 9-6-3 Bar MU 18-15-12 Cal Row 21-18-15 Wall Balls @ heavy (30/20) Scaled: 12-9-6 Chest-2-bar pull-ups *15 min cap* See the weekly program skeleton...
Strength: Strict Press 5x8 every 3 min. Start at 65-68% of 1 rep max WOD: 10 rounds 1 min for max C&J reps: 8 Lateral Bar burpee Clean and Jerks for reps in remaining time. Rest 1 min Lv1:...
Strength: Back squat 5x5 @75% Every 2.5 min Benchmark WOD: “Nancy” 5 rounds for time 400m run 15 OHS 95/65 6pm Lite N Tite 5 RFT 10 WB 20/14 (10ft/9ft) 10 Right, Left, Center MB Sit ups (R,L,C = 1 Rep) 50...
Strength: Bench press Test max reps at: Lv1: 85/55 Lv2: 115/75 Lv3: 155/105 *Pick a level, no inbetween levels today! WOD: WOD: 25 min AMRAP 50ft broad jump 50ft HS Walk back/3 wall walks 10 Strict pull-ups 12 Single arm DB/KB OH...
9:30 and 10:30 am CrossFit Strength A: 3-position Snatch (Hip, above knee, below knee) Every 2 min for 8 sets *Increase every other set.* Strength B: Deadlift 4x8 E3M Start at 65% and increase as desired Finisher:...
8:30am Lite N Tite Skill:Team broad jump wars WOD: 5rds for time 1 sled push or 4 tire flips 10 DB Push Press (pick load) 15 Jumping pull-ups 20 Sit-ups 25 Air squat 9:30 and 10:30 am CrossFit Strength: Strict Press...
Strength: Back rack barbell Box Step-ups E2M 5x5 each leg WOD: 1 min stations for reps- 4 cycles -DU -DB burpees 35/25 (G2O) -Bike Cal -OHS (75/55) -DB Russian Twists 35/25 -rest See the weekly program skeleton HERE. Log your...
Strength/Skill: 10 rounds 30 sec max reps Ring Muscle-Up 30 sec rest Lv1: Ring rows Lv2: Jumping MU WOD: Run 800 20 T2B 20 Pistols Run 400 16 T2B 16 Pistols Run 200 12 T2B 12 Pistols Run 100 8 T2B 8 Pistols See the weekly program skeleton...
Strength: (30 min total) Clean Pull @ 90-100% 3x3 Power Clean @ 75-80% 5x3 -Rest 90s-2min btwn sets WOD: 10 min Ladder Power Clean 2,4,6,8...
Strength: Weighted Ring Dips 5x5 E2M WOD: Row 1500m Then 5 rounds 40 DU 30 KBS 20 HR push-ups Lv1: 25/18 Lv2: 44/25 Lv3: 53/35 6pm Lite N Tite WOD: Run 800m 5rds of 20 Jumping lunges 10 Clapping push ups Then Run 800m Finisher: 100 partner...