WOD

Main – CrossFit Strength Back Squat (1×5@75%, 1×3@85%, 1xME@95%) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Overhead Squats (95/65) 20 Lateral...

Main – CrossFit Mobility -Banded OH Distrsction 2:00 each side. -Triple or Banded Bully 2:00 each side. Skill 15 minutes to make up missed lifting...

Main – CrossFit Weightlifting Power Snatch (12 Minutes to 3 RM Touch & Go) Conditioning Metcon (Time) Row 800m 50 Kettlebell Swings (55/35) 40 AbMat...

Main – CrossFit Strength Front Squat (3×6 Heavier than Last Week) Conditioning Metcon (AMRAP – Rounds) EMOM 10 Minutes: 5 Hang Cleans (Full) (115/75) (Rx+...

Main – CrossFit Strength Push Press (1×5@75%, 1×3@85%, 1xME@95%) Conditioning Metcon (Time) 3 Rounds: 15 Burpees 15 Pull-ups 10 Burpees 15 Push Press (95/65) 5...

Main – CrossFit Weightlifting Power Snatch (12 Minutes to 5RM) Conditioning Metcon (Time) 20 Clean & Jerks (135/95) Run 800m 20 Clean & Jerks (135/95)

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...

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...

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