CrossFit WOD

Strength: Clean 3-3-3-3 60%-65-70-75-80% WOD: 4 Rounds 500m Row 10 Russian Kettlebell Swings 70/53(53/44) 25 Double Unders (25 Attempts)

Conditioning: 10 Rounds 100 Run 5 Single Arm DB Thruster L/R 50/35 (35/20) WOD: For Time 5 Overhead Squat 135/95 (95/65)(75/55) 20 MedBall Sit-ups 20/14... Read More

Strength: Push Press 5-5-3-3 NMT 80% WOD: AMRAP 8 4 Chest-to-Bar Pull-Ups (Pull-Ups)(Progression) 4 Handstand Push-Up (Progression)

Strength: Snatch 3-3-3-3-3 60%-65-70-75-80% *Performed as single reps WOD: AMRAP 12 10 Box Jump 24/20 (20/Plates) 5 Burpees 5 Toe-to-Bar (Hanging Leg Raise) 10 Ring... Read More

Strength: Deadlift 8-8-8-8 50%-60-65-70% WOD: 21-15-9 WallBall Shots 20/14 (14/10) Double Unders (2x Singles) Row Cals (scale: 14-10-6)

Strength: Power Clean 3-3-3-3-3 60%-65-70-75-80% WOD OT2 Minutes for 10 Minutes 100 Run 10 Thruster (115/75)(95/65)(75/55)

Strength: Back Squat 10-8-6-4-2 60%-70-80-85% WOD AMRAP 5 7 Hang Power Snatch (95/65)(75/55)(65/45) 7 R/L OH Step back Lunge **Rest 2 min** AMRAP 5 7... Read More

Strength: Bench Press 8-8-8-8 70% across all sets WOD 20-18-16-14-12-10-8-6-4-2 Alt. DB Snatch (50/35)(35/20) Air Squats