workouts

WOD “Hammer”5 Rds each for time:5 Power Cleans (135/95)10 Front Squats5 Push Jerk20 Pull-Ups:90 REST

Skill / Strength / Work-Up Wall Walk and Hang Snatch Prep WOD 3 Rds:4 min AMRAP40 Double-Unders2 Wall Walks (10 in)10 Hang Snatch (95/65)1 min ...

Skill / Strength / Work-Up Pull Up to Toes-to-Bar Progression WOD 12 min AMRAP5 Pull-Up to Toes-To-Bar10 Goblet Squats (53/35)20 R. KB Swings

Skill / Strength / Work-Up Movement Prep WOD “CrossFit Total”Sum of 1-rep Max’s for each:Strict PressBack SquatDeadlift

Skill / Strength / Work-Up 12 min EMOM1) GHD Sit-Ups2) :45 Weighted Wall Sits WOD 4 RFT:500 m Bike10 Thrusters (95/65) *10 min time cap

Skill / Strength / Work-Up Row Prep/Warm-Up WOD For total distance:6 Rds-3 min Row1 min REST Finisher 6 min EMOM:40 Work / :20 Rest1) Hollow ...

MONDAY: Rowing, Hollow Hold & Overhead Plate HoldTUESDAY: GHD Sit-Ups, Weighted Wall Sit, Biking & ThrustersWEDNESDAY: “CrossFit Total”- Strict Press, Back Squat & DeadliftTHURSDAY: Pull ...

WOD “Helton”3 Rds for time:800 m Run30 DB Squat Cleans (50/35)30 Burpees *40 min time cap

Skill / Strength / Work-Up 10 min EMOM3 Strict Press WOD Partner WOD20 min for distance*P1) RowP2) Bike Every 2 minutes partners will switch machines*Score=Distance ...

Skill / Strength / Work-Up Movement Prep WOD 20 min EMOM1) Single-Under Crossovers2) Weighted Sit-Ups3) Wall Balls (20/14)4) Rest