WOD

Main – CrossFit 1: Clean and Jerk (5×2@80% of 2RM) Rack Bar then: 2: Split Jerk (3×1@100% of #1) Conditioning Metcon (Time) 3 Rounds: 7... Read More

Main – CrossFit Weightlifting Clean and Jerk (20 Minutes to Establish a 1RM) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Main – CrossFit Strength Back Squat (5×2@90% of Tuesday’s 3RM) Conditioning Metcon (AMRAP – Rounds) EMOM 10 Minutes 6 Deadlifts (135/95) 4 Hang Power Cleans... Read More

Main – CrossFit Mobility -Banded OH Distraction -Barbell Quad Smash Skill 15 Minutes to make up missed lifting or work on a skill of your... Read More

Main – CrossFit Weightlifting 1: Snatch (12 Minutes to 2RM then 1@95%, 1@90%) Conditioning 30/30/30 Burpee Box/FS (Time) 30 Burpee Box Jumps (24/20″) 30 Front... Read More

Main – CrossFit Strength Back Squat (12 Minutes to 3RM then 1×3@95%, 1×3@90%) Conditioning Metcon (Time) Row 800m 100 Double Unders Run 800m

Main – CrossFit This is a Repeat of 140604 Weightlifting 1: Clean and Jerk (10 Minutes to 2RM then 1@95%, 1@90%) Rack the Bar Then:... Read More

Main – CrossFit Weightlifting Snatch (15 Minutes to a 1RM) Conditioning Metcon (Time) 3 Rounds: Run 400m 20 Pull ups (Rx+ 9 Bar Muscle ups)

Main – CrossFit Weightlifting Back Squat (5×2@90% of Tuesday’s 3RM) Conditioning Metcon (Time) 3 Rounds: 21 Hand Release Push ups 7 Power Cleans (175/115)

Main – CrossFit Mobility -Anchored T-Spine Smash -Banded External Hip Capsule Rotation Skill 15 minutes to make up missed lifting or work on a skill... Read More