workouts

Skill: Box Jumps WOD: 5 Rounds For Time 8 DL 10 Box Jump Level Method Modifications: DL Br+ 275/185 P3-225/155 O3-185/125 Y3- 135/85

Skill/Strength: 8 rounds Hang to High Hang + Hang Power Clean Build to heavy Workout: 3 Rounds For Time 400m Row 10 Overhead Squat

Skill: Jerk Workout: 20 Minute AMRAP DU’s(amount will be determined by 1 min test in class) 6 Dips 3 Clean and Jerks

Skill/Strength: Max dips or 1 Rep Max Dips Max Banded Tricep Extentions(2x) Workout: 15 Minute AMRAP 3 Knees to Elbow 400m Row 16 DB Snatch …

Workout: For Time: 50 Wall Balls 50 Push Ups 50 Pistols 50 Burpee

Preview of workouts for the week of 12/14/20. Monday 12/14: Wall ball, Push Up, Pistol, Burpee Tuesday 12/15: Knee to Elbow, Row, DB Snatch Wednesday …

CrossFit Hero WOD “Jack” 20 Minute AMRAP 10 Push Press 115/8510 KB Swings 53/3510 Box Jumps 24″/20″ Army Staff Sgt. Jack M. Martin III, 26, …

Workout: 25 Minute AMRAP 5 Overhead Squats(105/75)5 Chest to Bar Pull Ups 20 DU/60 Singles10 Hollow Rocks

Workout: 20 AMRAP 5 Dips 10 Box Jumps 20 Air Squats

Skill: Touch and Go Snatches Workout: 10 AMRAP 10 Power Snatch 3 BMU