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Category

WOD

SUNDAY

Skill:Split Jerk Technique Metcon:6 Minute AMRAP Max Effort Squat Clean and Jerk (165/110) Strength:4 Rounds10 Barbell Roll Outs60′ Ft. Plate Pinch Farmer Carries (ahap)

SATURDAY

Teams of 2 For Time: 10 Rounds 10 Dumbbell Snatch (alt) (50/35) 6 Lateral Burpees Over Dumbbell *Partner Holds Handstand* 10 Rounds 8 Slam Balls...
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FRIDAY

MetCon:Every Minute On The Minute x 1650 Double Unders15 Sumo Deadlift High Pulls (95/65) *Unbroken* 20 Wallballs (20/14) *Unbroken* 5 Bar Muscle-ups (Scale BMU: Burpee...
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WEDNESDAY

Strength/Oly:Every 3:00 x 6 (building)Snatch Pull + Hang Power Snatch (bk) 1+1+1 *Drop and reset each “rep” Strength Accessory:Elevated Split Squat *Kettlebell Front Rack 5...
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TUESDAY

MetCon:CrossFit Games 18.1-ish 10 Rounds For Time 8 Toes to Bar10 Dumbbell Hang Clean & Jerk (50/35) (5 each side) 14 Calorie Row/Ski/AAB (20:00 Time...
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MONDAY

Strength Prep Back Squat 10-8-5 Superset w/ Deadbugs 10-10-10 Strength:Every 3:00Back Squat5 x 5 (Build to heavy 5) MetCon:6 Minute AMRAP 30/20 Calorie Assault Bike30...
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FRIDAY

Strength Prep: 10-8-5 Back Squatsuperset w/ 10 Banded Lateral Step (each side) Strength:Every 3 Minutes x 6Back Squat 4 x 5 (Build)1 x 3 (Build)1...
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