WOD

Main – CrossFit Strength Back Squat (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Metcon (3 Rounds for reps) 3 Rounds 1:00 each (Fight Gone Bad Style) Hang Cleans... Read More

Main – CrossFit Mobility -Banded Posterior Chain Floss 2:00 each side. -Anchored T-Spine Smash 2:00 Skill 15 Minutes to make up missed lifting or work... Read More

Main – CrossFit Weightlifting Power Clean (12 Minutes to 5RM) Conditioning Metcon (Time) 15 Power Snatches (95/65) 30 Lateral Hurdle Jumps (Over bar) 9 Toes... Read More

Main – CrossFit Strength Front Squat (3×6 Heavier than Last Week) Conditioning Metcon (AMRAP – Rounds) Alternating EMOM for 14:00: Even- 8 Burpees (Rx+ 10-... Read More

Main – CrossFit Strength Push Press (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Rest 2:00 between 1 & 2. 1: Metcon (AMRAP – Reps) 2:00 Max Rep Double... Read More

Main – CrossFit Weightlifting Power Snatch (12 Minutes to 5RM) Conditioning Metcon (Time) 3 Rounds: 15 Pull ups 10 Hang Power Cleans (155/105)

Main – CrossFit Strength Back Squat (1×5@65%, 1×5@75%, 1xME@85%) Conditioning Metcon (AMRAP – Rounds) EMOM 10 Minutes: 5 Power Snatches (95/65) 20 Split Jumps (Each... Read More

Main – CrossFit Mobility -Banded Bully 2:00 Each Side -Fosm Roll IT Bands 2:00 Each Side Skill 12 Minutes to make up missed lifting or... Read More

Main – CrossFit Weightlifting Power Clean (12 Minutes to 5RM) Conditioning Metcon (Time) 3 Rounds: 20 Burpess 20 Kettlebell Swings (55/35) Row (500/400M)

Main – CrossFit Strength Front Squat (3×6 AHAP) Conditioning Metcon (AMRAP – Reps) Tabata Mash-up :20 of work, :10 of rest rotating through exercises for... Read More