WOD

Main – CrossFit Strength 1: Back Squat (1X8@70%, 1X6@80%, 1X6@85%) 2: Front Squat (1X5@70%, 1X5@75%, 1X5@80%) Conditioning Metcon (3 Rounds for reps) 3 Rounds: 1:00...

Main – CrossFit Weightlifting 1: Mid-Hang Clean (12 Minutes to Work to a 3 Rep Max) 2: Mid-Hang Clean (1×3@95%, 1×3@90% from #1) Conditioning Metcon...

Main – CrossFit Weightlifting Snatch (15 Minutes to Establish a 1 Rep Max) Conditioning Metcon (Time) 18 Chest to Bar Pull ups 9 Snatches (135/95)...

Main – CrossFit Strength 1: Back Squat (1X8@70%, 1X8@75%, 1X8@80%) 2: Front Squat (1X5@65%, 2X5@70%) Conditioning Metcon (3 Rounds for reps) 3 Rounds: :40 Max...

Main – CrossFit Mobility -Overhead -Hip/Back Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with...

Main – CrossFit Weightlifting 1: Snatch (10 Minutes to Establish a 3 Rep Max- non-T&G) 2: Snatch (1×3@95%, 1×3@90% of #1) Conditioning Metcon (AMRAP –...

Main – CrossFit Strength 1: Back Squat (1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%) 2: Front Squat (1X5@70%, 2X5@75%) Conditioning Metcon (Time) 3 Rounds: 7 Hang Clean to...

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands...

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