Wednesday5-5-5 Strict press 3-3-3 Push press 1-1-1 Push jerk WOD: 2 min max (kb swings 53/35 2 min rest 1 min max kb 53/35 1 min rest 1 min max 1 min rest … until you reach 150
6 sets of1 power snatch + 1 squat snatch + 1 OHS 10-8-6-4-2 Squat snatches 95/65 115/80 *30 du’s after each set **Just a reminder to get your CFO gear ordered before 10-13!**...
5×3 back squats “Tabata Something Else” 8 rounds of each exercise max reps in :20 with :10 rest of: Pull up Push up Sit up Squat Score is total reps completed. This is a 32 round tabata.
15 min to establish a 1 rep max Deadlift for the day WOD From the 2016 masters CrossFit Games “The Sandwich” 80 calorie row 40 shoulder to overhead 115/75 80 deadlifts 115/75
Strength: Pause back squats 6×2 WOD 2 min amrap: wallballs 20/14 2 min rest 1 min amrap: wallballs 1 min rest 1 min amrap: wallballs 1 min rest ….. WOD ends when you complete 150 wallballs
Tuesday Strict Press 5-5-5-3-3-3-1-1-1 WOD 5 rounds 6 push press 95/65rx, 135/95E 12 toes to bar Remember to get your CFO gear pre-ordered ASAP 🙂 Here’s the link...
MondaySnatch For 10 minutes Starting at 60% of your max, increase weight 5 to 10lbs every minute. If you miss a lift don’t increase the weight. WOD 2RFT: 12 OHS, 95/65 12 Burpees 9 Power Snatches, 95/65 9 Burpee Box Jumps, 20″ 6...
