Monday, September 16, 2019

Strength
Front Squat [Video]
Every 2 minutes for 6 sets complete:
1 3-second Pause Squat + 3 Front Squats
Start at 55% of your 1rep and build by #10 each set.

Conditioning
For Total Reps Per Exercise:
Within 3 Minutes:
Row 20/17 Calories
AMRAP Deadlifts (#225/155)

Rest 2 Minutes 

Within 3 Minutes:
Row 20/17 Calories
AMRAP Thrusters (#95/65)

Rest 2 Minutes

Within 3 Minutes:
Row 20/17 Calories
AMRAP Handstand Push-ups

Rest 2 Minutes 

Within 3 Minutes:
AMRAP Burpees

Score reps for; Deadlifts, Thrusters, HSPU, & Burpees.

Saturday, September 14, 2019

8AM BOOTCAMP
30 min Partner WOD:
1000m row (alternate each 250)
60 jumping pullups or pullups
Run 4 turf lenths together
60 vups
Run 4 turf lengths
60 air squats
Run 4 turf lengths
60 burpees
Run 4 turf lengths
60 slamball or dball
With remaining time, alternate 250m rows

9AM CROSSFIT
Teams of 3
For Time:
400 Double Unders
150 Ring Dips (Scaled: Push-ups)
75 Hang Power Snatch (#135/95)
600m Sled Push

Tuesday, September 10, 2019

Strength
Hang Power Snatch [Video]
Snatch [Video]

Take 15 minutes to work on the following complex:
1 Mid Hang Power Snatch (Above Knee) + 1 Low Hang Power Snatch (Below Knee) + 1 Squat Snatch.

Conditioning
For Time:
15 Burpee Box Jump Overs (24”/20”)
30 Dumbbell Snatch (#50/35)
15 Burpee Box Jump Overs
25 Dumbbell Snatch
15 Burpee Box Jump Overs
20 Dumbbell Snatch
15 Burpee Box Jump Overs