Monday
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Monday
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Friday
Open 16.1
20 min AMRAP:
25 ft overhead walking lunge (95/65)
8 burpees
25 ft overhead walking lunge (95/65)
8 C2B pullups
Heavy Thursday
Cycle through the CrossFit Total lifts…
Shoulder press: 7-5-3
Back Squat: 7-5-3
Deadlift: 7-5-3
Wednesday
EMOM 21:
3 bear complex
12 knee raises
35 sec SU
Tuesday
5 rounds:
12 DB/KB snatches
12 push-ups
9 pull-ups
Monday
Snatch balance: 1-1-1-1-1-1-1
3 rounds:
7 OHS
8 box jumps
Friday
Roll your own EMOM.
6:00 AM vs 5:00 PM. 6:00 AM throws first (obviously).
Thursday
AMRAP 18 min:
20 weighted lunge (45/25)
15 push press (115/75)
20 box jump over (24/20)
Wednesday
Magic 50 KB WOD
Five rounds for time of:
5 snatches right hand
5 snatches left hand
5 swings right hand
5 swings left hand
10 burpees
Tuesday
EMOM 21 min:
1st – 1 squat clean + 2 front squats
2nd – 6 evil wheels
3rd – 6 bar over burpees – if you have pull-ups make it 5 burpee pull-ups