WOD

Main – CrossFit Strength Back Squat (6×5@80%) The strength piece is your #1 priority today. Conditioning is time permitting. Conditioning 1: 1000m Row (Time) Max... Read More

Main – CrossFit Strength Push Press (6×6@80%) Conditioning 1: Metcon (AMRAP – Rounds and Reps) 8 min AMRAP of: Run 200m 20 AbMat Sit ups... Read More

Main – CrossFit Strength Back Squat (6×3@80%) Conditioning Metcon (Time) 3 Rounds: Run 400m 20 Ring Dips 20 Kettlebell Swings (55/35) *Strict 20 Min Cutoff

Main – CrossFit Weightlifting Hang Clean & Jerk (5×2@80% Drop Bar Between Reps) Just Above Knee Conditioning Metcon (Time) 8 Rounds: 8 Burpee Box Jumps... Read More

Main – CrossFit Weightlifting 3 Position Snatch (12 Mintues – Work to a Max for the Complex) Floor/Hang/Power PositionDo not drop the bar between reps.... Read More

Main – CrossFit Mobility -2:00 Couch Stretch (each side) -2:00 Banded External Hip Capsule Rotation Skill 15 Minutes to make up missed lifting or work... Read More

Main – CrossFit Strength Back Squat (6×4@80%) Conditioning Metcon (Time) 10 Clean and Jerks (135/95) 10 Pullups 8 Clean and Jerks 10 Pullups 6 Clean... Read More

Main – CrossFit Strength Push Press (6×4@80%) Conditioning Metcon (Time) Run 400m 15 Toes to Bar 20 Thrusters (65/45) Run 800m 20 Thrusters (65/45) 15... Read More

Main – CrossFit Strength Back Squat (6×4@80%) Conditioning Metcon (AMRAP – Reps) 3 Rounds: 1:00 Handstand Hold 1:00 Max Kettlebell Swings (55/35) 1:00 Max Front... Read More

Main – CrossFit Weightlifting Hang Snatch (5×2@80% ) Conditioning CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball... Read More