WOD 3/19/24
Snatch (high hang): 3-3-2-2-1-1-1 Then… 3 Rounds for Max Reps 2 Min hang snatches, 75/53 2 Min Burpees over bar 2 MIn Cal Bike
WOD 3/18/24
Back Squat 4RM then 2×4@90%+ Then…. AMRAP 16 Minutes 10 Ring Dips 20 Wall Balls 40 Double Unders or Crossovers
Endurance WOD 3/17/24
Olympic Lift Technique: Power Snatch + Snatch 5×1 Clean + 2 Jerks 5×1 Endurance WOD: 200m Run 25 Burpee Tuck Jumps 400m Run 50 Box... Read More
Crossfit Open 24.3
5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time... Read More
WOD 3/15/24
WWPF AMRAP 30 MIN 100m Sled Push Relay, YGIO 300m Run Relay, YGIG 60 DU Relay, YGIG
WOD 3/14/24
2 Mile Bike (3.2km) 1.5 Mile Run 2000m Row 50 Burpees 75 Hang Power Snatch 75/53 Can be done straight through or broken into rounds.... Read More
WOD 3/13/24
RDL 3×12 Strict Press 3×12 Then…. AMRAP 20 Minutes 400m Run 10 Box Jumps-High 15 Ring Pushups 20 Wall Balls
WOD 3/12/24
Clean (High Hang): 3-3-2-2-1-1-1 Then… 15 Min EMOM (5 Rounds) Min 1: 3 Hang Squat Cleans, 185/123 Min 2: 12 C2B Pull-ups Min 3: 200m... Read More
WOD 3/11/24
Back Squat 4 RM Then 2×4@90% Then…. 50 GHD Situps or Weighted Med Ball Sit Ups 20/14 40 OHS 95/63 30 Burpees 20 Handstand Pushups... Read More
Endurance WOD 3/10/24
Olympic Lift Class: -2 Snatch Pulls + 1 Snatch + 1 OHS -1 Clean Pull + 1 Clean + 1 Jerk Dip + Jerk Endurance... Read More