workouts

Skill / Strength / Work-Up Chest-to-Bar Progression and Warm-Up WOD 4 Rds-2 min to Complete:10/8 Calorie BikeMax Chest-to-Bar Pull-Ups2 min REST Finisher Shoulder Mobility

Skill / Strength / Work-Up RMU/Dip Prep and Build to Clean Weight WOD 13 min EMOM3 Cleans + 3 Dips [Rx+ = RMU]

Skill / Strength / Work-Up Muscle Activation and Prep Movement Patterns WOD “CrossFit Total”1 RM:Back SquatStrict PressDeadlift

MONDAY: Back Squat, Strict Press & DeadliftTUESDAY: Cleans & RMU/DipsWEDNESDAY: Biking & Chest-to-Bar Pull-UpsTHURSDAY: Grip Strength Work, Burpee Box Jump Overs & Double-UndersFRIDAY: “19.1” – ...

WOD “21 Guns”21 min AMRAP400 meter Run21 Push-Ups21 Box Jumps (24″/20″)15 Burpees9 Pull-Ups

Skill / Strength / Work-Up Movement Prep WOD Make-Up Testing for Upper/Lower Endurance OR Deadlift OR 21 min EMOM1) 15/10 Calorie Bike2) :20 L-sit Hold3) ...

Skill / Strength / Work-Up Deadlift Test! WOD Make-Up Test for Upper/Lower Endurance OR Open Workout 12.17 min AMRAPBurpees-to-a-Target

Skill / Strength / Work-Up Movement Prep WOD “Jackie”For time:1000 m Row50 Thrusters (45/35)30 Pull-Ups *12 min time cap Finisher Tabata – Hollow Holds

Skill / Strength / Work-Up Front Lever Strength Building WOD 15 min AMRAP50 Double-Unders20 Box Jumps10 Weighted Sit-Ups

Skill / Strength / Work-Up Movement Prep WOD Upper/Lower Endurance TestFor time:*Movements, Reps and Weights determined by specific levels on Level MethodDeadliftPush Ups/DB Strict Press/Handstand ...