Run 1 mile for time Then…, Squat – 1 x 30 @ last weeks 20 reps Then…, Strict Press – In teams of 3 find a HS in 15 min Then…, AMRAP in 8 min of…, Deadlift – 75% (Off Of 3RM) x 5 Clapping Push-ups x 10 V-up Sit-ups x…
A. Back Squat: 3 x 5 Linear Progression (What is Linear Progression) B. As you have probably noticed, we have not been specifying which version of back squats we want people performing in each cycle, and are leaving it up to you. As CrossFitters, we would ideally be well-rounded and should have some capacity in…
A. Superset 5×8 Pendlay Row-Demo ( 5×10 Ring Dips B. For time: 75 Double unders 150 Walking lunges 75 Double unders 10 minute Cap Cash out: Accumulate 2 minutes in an L-sit hold Post load, time to Comments.
A. Thruster B. In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5 Burpees 7 Box Jump Overs 9 Goblet Squats Midline work Accumulate 3 minutes Weighted Plank Hold (45, 25)
2. AMRAP 5 mins 5 Handstand Push-ups (strict if you can, but kipping is allowed) 7 Kb Swings – 70/55 9 Box Jumps – 30/24 rest 3 mins X 2 rounds. Score is Total # of rounds. Start where you left off on round 2.
1. 3 x 3 : Down & Up High Pull Muscle Snatch (Hip) OHS Hang Power Snatch OHS Power Snatch 2. Power Snatch – 2RM 5 – min AMRAP 10 Power Snatch (75/55) 5 Burpees Rest 3 – min 5-min AMRAP 10 Power Snatch 5 Burpees *Try to match your score * 1. 3 x…
8.16.14 WOD
In teams of three, with only one partner working at a time, complete: 100 Kettlebell Swings (70/53 lbs) 25 Synchronized Burpees 400 Meter Run 100 Dumbbell Shoulder to Overhead 25 Synchronized Burpees 400 Meter Run 100 Wall Balls 20/14 25 Synchronized Burpees 400 Meter Run
A. 21-15-9 Clean and Jerk (135/95) 400 Meter Run Conditioning – For Time: 1000m Row 100 Double Unders 800m Run