WOD

Main – CrossFit Weightlifting Snatch (12 Minutes to find 2RM then 1@95%, 1@90%) Conditioning Metcon (Time) Row 500m 30 Thrusters (115/85) Row 500m

Main – CrossFit Strength Back Squat (15 Minutes to a 3RM then 3@95%, 3@90%) Conditioning Metcon (Time) Run 800m 20 Knees to Elbows 40 Burpees... Read More

Main – CrossFit Weightlifting 1: Clean and Jerk (10 Minutes to a 2RM then 1@95%, 1@90%) Rack the Bar then: 2: Split Jerk (3×1 @... Read More

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (Time) 7 Rounds: 10 Jumping Back Squats... Read More

Main – CrossFit Strength Back Squat (5×2@90% of Tuesday’s 3RM) Conditioning Metcon (Time) 3 Rounds: 10 Hang Power Cleans (135/95) 25 Split Jumps

Main – CrossFit Mobility – Foam Roll Quads and IT Bands 2:00 each side – Lax Glutes 2:00 each side Skill 15 Minutes to make... Read More

Main – CrossFit Weightlifting Snatch (12 Minutes: Find 2RM then 1@95%, 1@90%) Conditioning Metcon (Time) 3 rounds for total time of: 500m Row 10 Strict... Read More

Main – CrossFit Strength Back Squat (15 Minutes: Find 3RM then 1×3@90%, 1×3@95%) Conditioning Metcon (Time) 30 Burpee Box Jumps 24/20″ 30 (Each Arm) Single... Read More

Main – CrossFit Weightlifting Clean and Jerk (12 Minutes to find 2RM then 1@95%, 1@90%) Conditioning Metcon (Time) 3 Rounds: Run 400m 15 Pull ups... Read More

Main – CrossFit Conditioning Metcon (Time) 700m Row 60 Burpees 50 Wall Balls (20/14) 400m Run 30 Slam Ball 20 Pull ups 100 Double Unders