Back Squat 5-5-5-5-5-5 Loading Guidelines: Sets 1-3: Warmup sets (40-60% 1RM) Sets 4-6: Working sets (70-90%) Part 2 “CrossFit.com WOD from June 1, 2015” Complete as many rounds as possible in 10 minutes of: 10 Burpees 20 Wall Ball shots (20/14)
Read More »At minute 0: Row 1000 meters for time At minute 8: 100 Wall Balls for time (20/14) At minute 16: Run 800 meters for time At minute 24: 30 Snatches for time (135/95)
Read More »A. Front Squat (20X0 tempo): Build to a 1 rep max in 20 minutes Suggested loading: 5 reps @ 40%, 4 reps @ 50%, 3 reps @ 60%, 2 reps @ 70%, 1 rep @ 80,90,95,100% B. Bench Press (20X1 tempo): Build to a 5 rep max in 15 minutes[…]
Read More »With a partner, perform alternating sets of: 9-12-15-18-21-18-15-12-9 Burpees KB Swings (53/35) Partner 1 performs 9 Burpees + 9 KB Swings Partner 2 performs 9 Burpees + 9 KB Swings Partner 1 performs 12 Burpees + 12 KB Swings Partner 2 performs 12 Burpees + 12 KB Swings Continue up[…]
Read More »Wod AMRAP 4: 27 Hang Power Cleans (115/80) 27 V ups 27 Box Jumps 24,20 Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Power Cleans (115/80) 200m Run 15 C2B Pull ups
Read More »Wod: 2 Rounds for time 150 Double Unders 3 Rope Climbs 30 Burpee to 6″ target 3 Rope Climbs
Read More »Strength Back Squats 3-3-3 Building Wod: 10-9-8-7-6-5-4-3-2-1 Front Squats 135,95 Ring Push ups
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