WOD

Main – CrossFit Weightlifting Hang Snatch (EMOM 7:00 4 Hang Snatches @ 70%) Conditioning Rest 1:00 Between 1&2. 1: Metcon (AMRAP – Rounds and Reps)... Read More

Main – CrossFit Weightlifting 1: Power Clean (8:00 to a 1 RM) 2: Power Clean (1 Max Effort Unbroken Set @60%- Touch & Go) Conditioning... Read More

Main – CrossFit Strength Back Squat (5×3@80%) Conditioning Metcon (5 Rounds for reps) 5 Rounds: :30 Sec. ME Pull ups :30 Sec. ME Hand Release... Read More

Main – CrossFit Mobility -Barbell Quad Smash 2:00 Each Side. -Banded Posterior Chain Floss 2:00 Each Side. Skill 15 Minutes to make up missed lifting... Read More

Main – CrossFit Mobility -Banded OH Distraction 2:00 Each Side -LAX Chest 2:00 Each Side Weightlifting Hang Snatch (EMOM 7:00 4 Hang Snatches @ 65%)... Read More

Main – CrossFit Strength Back Squat (5×5@75%) Conditioning 1: Metcon (AMRAP – Reps) 4:00 AMRAP: 7 Power Snatches (95/65) 14 Step Down Box Jumps (24/20″)Rest... Read More

Main – CrossFit Mobility -Double LAX T-Spine Smash -2:00 in Bottom of Squat Weightlifting Hang Clean & Jerk (EMOM 7:00 3 Hang Clean&Jerks @70%) Just... Read More

Main – CrossFit Weightlifting 1: Power Snatch (8 Minutes to 1RM) 2: Power Snatch (1 set ME Unbroken Reps @ 50% of #1) Conditioning Metcon... Read More

Main – CrossFit Mobility -LAX Glutes 2:00 each side. -Foam Roll IT Bands 2:00 Each side. Strength Back Squat (5×3@75%) Conditioning Metcon (Time) 65 Wall... Read More

Main – CrossFit Mobility -Barbell a Quad Smash 2:00 each side -Banded Bully 2:00 each side Skill 15 Minutes to make up missed lifting or... Read More