Strength – Clean and Jerk 1-1-1-1-1 “Six of one or half dozen of the other” 8 R.F.T. 200m run 25 Squats OR 4 R.F.T. 400m run 50 Squats Is CrossFit a Fitness Program–or a Lifestyle? What is it, exactly, that we purvey? It’s not just an exercise program. It’s–dare I say it–a lifestyle. The CrossFit…
W.O.D. Strebgth – D.B. Press 3-3-3-3 15 A.M.R.A.P. 5 Power Cleans 155/115 10 Box Jumps 30’/24′ 15 Push-ups (Hand release) NOW THATS A SQUAT!!!
Strength – Snatch High Pull W.O.D. – 4 R.F.T. 400m Sandbag run 40/20 20 Wall Balls 20/14 30 Ab-mat sit ups Why foam rollers???? Good read!!!!
Skill – Pistols W.O.D. – 6 Sets 5 Front Squats (Heavy) Rest 10 Secs. 20 Pull-ups Rest 2 mins Increase weight of front squat each set….. …..Just in case… 3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
Strength – Box Squat – 5-5-5-5-5 W.O.D. – For Time – 20 S.D.H.P. 95/65 30 Walkout Push-ups 40 D.B. G.T.O. 50 T.2.B. 100′ O.H. Walking Lunge 45/25 w/ plate 200m SPRIIIIINT!!!!!!!!!!!!!!!!!!!!!