Mobility 15 Mins WOD- Partner 30min Amrap Around the Block Run 100 Wall Ball Squat Passes 20/14lbs Around the Block Run with Wall Ball 20/14lbs 100 Wall Balls 20/14lbs 200m Wall Ball Overhead Walking Lunge 100 Wall Ball Sit Ups 20/14lbs 100 Wall Ball Step Ups 20/14lbs to 20/24′ Around the Block Run with…
Strength Back Squat 6×6 @70% Sets on Clock 0:00,2:30,5:00,7:30,10:00,12:30 WOD 4 Rounds for Reps 1min MB Cleans 20/14lbs 1min Push Ups 1min Cal Row 1min Rest
WOD 20min AMRAP 400m Run 20 GHD Sit Ups 20 Double KB Deadlift 32/2 Recovery RomWod
Olympic Lifting Snatch Work up to 1RM (20mins) WOD Crossfit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 35/25kg 3 bar muscle-ups Scaled Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups
Strength & Lifting Pause Split Jerk (3sec pause in dip position) Work up to heavy single WOD 10min AMRAP 8 Hang Power Cleans 60/42.5kg 6 Front Squats 60/42.5kg 4 Push Press 60/42.5kg
WOD 21-19-17-15-13-11-9-7-5-3-1 (CAP 30min) Wall Balls 20/14lbs Burpees Skill Toes to Bar Practice Option 1 – EMOM x8 5-10 *Tempo Strict toes to Bar Option 2 – EMOM x8 5-10 Strict toes to Bar (No *Tempo) Option 3 – EMOM x8 5-10 Toes to Bar*Tempo If possible do 3sec Negative on your way down
Strength 5 sets 8 Front Rack Barbell Box Step Ups 24/20’ (4R/4L) Start at 50% of Front Squat, add weight each set if possible Record heaviest set of 8 Sets on Clock 0:00,2:30,5:00,7:30,10:30 WOD For time (CAP 15min) 25-20-15-10-5 OHS 42.5/30kg 5-4-3-2-1 Rope Climbs (Any 5 out of 15 should be Legless. You decide when…
Olympic Lifting Snatch Priority Muscle Snatch Build to max weight (15min) WOD CrossFit Open WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 60/35kg. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13…
WOD 5 rounds (CAP 30min) 800m Run Rest 1:1 SKILL Pose Running Drills
Olympic Lifting Snatch Priority Snatch from Blocks Set up 3x 20kg plates each side, Bar should sit just below knee cap 7×3 reps @80% of 1RM Sets on Clock 0:00,2:00,4:00,6:00,8:00,10:00,12:00 WOD 10Min AMRAP 7 Burpee C2B Pull Ups 7 Deadlifts 120/80kg