CrossFitWC

Front Squat: 5-5-5 (75-80%) Then… For Max Reps 3 min: Max Squat Cleans, 135/93 3 min: Max MU 2 min: Max Squat cleans 2 min:... Read More

8am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique with Amie 10:15am- Endurance with Amie Endurance: 5 Rounds 20 Push Press 45/33 20 Back Squats... Read More

For Time: 800m Run 40 DB/KB Snatch, 53/35 4 Rope Climbs 600m Run 30 DB/KB Snatch 3 Rope Climbs 400m Run 20 DB/KB Snatch 2... Read More

Floor Press: 3 x 10 DB Bicep Curl: 3 x15 THEN….. 6 min AMRAP 50/40 cal Row or Ski Max Wall Ball Shots, 20/14 Rest... Read More

Hang Snatch 1-1-1 Then……. 4 Rounds 50 Double Unders 20 Toes to Bar 10 Hang Snatch 115/83

Step-ups: 3 x 10 Skull Crushers 3 x 20 Then… 3 Rounds: 400m Run 30 SA Russian Swings, 53/35 20 Alt Pistols 10 Strict HSPU

EMOM 10 Minutes 2 Power Cleans + 1 Jerk Then…… AMRAP 15 Minutes 10/8 Cal Bike 10 Hang Power Cleans 135/93 10 C2B Pullups

Establish a 1RM Front Squat Then… Deadlifting Elizabeth 21-15-9 Deadlift, 225/153 Ring Dip

8am Virtual Yoga 9am Olympic Lifting Technique 10:15am Endurance AMRAP 15 Min 20 Turkish Sit-ups, 10lb plate 20 Lunging Wall Ball Shots, 20/14 20 Burpees... Read More

Press: 3-3-3 Then… 15 min AMRAP 9 Toes 2 Bar 15 Push Press, 75/53 21 Cal Row or Ski