9:30 am and 10:30 am All Levels CrossFit Hero WOD: “Lumberjack 20” (45 min Cap) 20 Deadlifts (275/185) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115/85) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run...
Strength: EMOM for 5 min 3 Sumo DL - same load all 5 sets Skill: 8 min MU drills Scaled: 8 min AMRAP for quality Ring support hold (20-30 sec) Ring Rows x 5 GHD sit up x...
Strength A: Every 2 min for 12 min 2 cleans (squat) + jerk @ 65-75% Strength B: Wendler Back Squat week 2 70% x 3 80% x 3 90% x max reps % based on 90% of...
Strength: Wendler Push Press wk 2 % based on 90% of 1 rm 70% x 3 80% x 3 90% x Max reps Skill: HSPU technique WOD 1: 4 rounds 8 HSPU 16 cal row Rest 1 min between rounds Rest 5...
Skill: -10 min working on Pull-up Technique: Kipping/ Butterfly -5 min reviewing Push-up Technique Main: 12 min alternating EMOM Odd minute: Perform in an unbroken sequence -3 kipping Pull-up -2 C2B -1 bar MU *Scaled = 5 pull-ups...
Strength A: Every 90 for 8 rounds Hang snatch + snatch @ 65-70% Strength B: Wendler Deadlift Week 2 (% based on 90%) 70% x 3 80% x 3 90% x Max Reps WOD: 4 rds: 8 Deadlift...
Skill: Rope climb technique WOD 1: 10 min Partner AMRAP 5 Thrusters 135/85 1 rope climb *one partner does full round and then switch* Lv1: 85/65 Lv2: 115/75 10 min rest WOD 2: 10 min EMOM “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Log your...
9am Lite N Tite: Strength: 4 sets alternating: 8 Renegade Rows push up, row L arm, push-up, row R arm while in plank Lv1: 25/10 Lv2: 35/20 Lv3: 50/30 8 KBs/DBs Box step ups each...
Skill: Strict MU drills Strength: Every 90 for 5 rds 5 strict dips Lv1: 8-10 Strict pushups Lv2: Banded Dips/ or toes on ground Lv3: MU + 4 dips Lv4: strict MU + 4 dips WOD: 20 min AMRAP 30...
Skill: 5 rds 150 row Rest 1 min Strength B: Deadlift Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can...