FITNESS 1RM Push Jerk “DT” 5 rounds for time of: 12 Deadlifts 70/47.5 9 Hang Power Clean 70/47.5 6 Push Jerk 70/47.5 Or Complete as many rounds as possible in 17 mins of: 400m Run then 3 rounds of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 PERFORMANCE EMOM for 10 […]
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FITNESS “CrossFit Total II” 1 rep Clean 1 rep Bench Press 1 rep Overhead Squat “Finisher Fitness” AMRAP in 7 minutes of: 25 Cal Row 50 Air Squats 50 Butterfly Sit Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Front Squat 15 minutes to find a 1RM Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 61/43 20 Ring Muscle Ups/20 Pull Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores […]
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Rest Day
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Complete: 10 minute AMRAP of: 10 Wall Balls 10 Shoulder to Overhead 50/35 Rest 2 minutes 10 minute AMRAP of: 400m Run 30 Walking Lunges (each) Post rounds to comments.
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FITNESS 5 sets of: 5 Push Press + 3-5 Strict Pull Ups Complete as many reps as possible in 13 minutes of: 15 Box Jumps 20 Dumbbell Snatches 20/12.5 25 Toes to Bar 30 Deadlifts 70/50 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Stationary Back Rack Lunges 4×10 Per Leg (Heavy) Complete 3 rounds for time of: 20 Burpees 10 Thrusters 42.5/30 400m Row PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS For Time: 25 Clean and Jerks 60/42.5 25 Box Jumps 25 Overhead Squats 60/42.5 25 Box Jumps 800m Run 25 Clean and Jerks 60/42.5 PERFORMANCE High Hang Snatch 3×3 (light) 12 minute EMOM 12 EMOM of: Pause Snatch + Snatch Hang Clean Build to a heavy Double Snatch Shrugs 3×5 Post load and scores […]
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FITNESS Bench Press 5×5 Across Single Arm Dumbbell Row 3×15 Complete as many rounds as possible in 13 minutes of: 15 Kettlebell Swings 24/16 15 Wall Balls 10 Butterfly Sit Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Front Squat 3-3-3-3-3-3 Increasing Complete 5 rounds for time of: 50 Double Unders 21 Air Squats 7 Sumo Deadlift High Pull 45/30 7 Hand Release Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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