CrossFit Total
CrossFit Total Back squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max
Read moreCrossFit Total Back squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max
Read morePre-WOD 10 x 2 weighted strict pull-ups 1 x maximum effort weighted strict pull-ups Partner WOD For time: 150 KB Swings (53/35) 75 Overhead Squats (95/65) Buy out: 400 ft Bear Crawl Partner 1 starts the KB Swings. While partner 1 is accumulating...
Read morePre-WOD EMOM for 8 minutes do: 1 hang clean 1 squat clean 2 front squats AHAP WOD 5 rounds for time of: 10 thrusters 95/65 20 DUs Post-WOD To be determined
Read morePre-WOD Snatch ( full squat ) 5 x 3 WOD AMRAP for 12 minutes of : 5 power snatch 95/65 10 Burpees Post-WOD Assorted planks
Read morePre-WOD EMOM for 10 minutes do 2 Heavy TGUs WOD Partner WOD A. Alternate excercises 1. 5 KB Swings (53#/70#) 2. 8 Front Squats (75#/115#) 3. 9 Toes-2-bar B. Row – max calories (Rotate how teams feel is efficient) . **Each station is AMRAP...
Read morePre-WOD Power Snatch 4 x 3 WOD WOD #4 CrossFit Open 2011 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 90lbs ) 10 Muscle-ups Post WOD Do 75 reps of any core movement
Read morePre-WOD Take 15 minutes to find a 3 Rep Maximum for a front squat WOD 4 rounds for total reps of: 30 sec hang clean 135/95 30 sec rest 30 sec of air squats 30 sec rest 30 sec DUs 30 sec rest Post-WOD To be determined How can this athlete improve...
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