CrossFit WOD, June 15, 2024

CrossFit – Sat, Jun 15Marsha P Johnson (AMRAP – Rounds and Reps)AMRAP (with a Partner) in 24 minutes6 Power Cleans (185/125 lb)6 Synchronized Burpees200 meter Run (together)6 Synchronized Burpees28 Alternating Dumbbell Snatches (50/35 lb)6 Synchronized...

CrossFit WOD, June 14, 2024

CrossFit – Fri, Jun 14WOD (Time)In 30 Minutes: Run 1600m100 Box Jump (30/24)50 Snatches (135/95)25 Devil Press (70/50)break up movements as desired

Barbell WOD, June 13, 2024

Barbell – Thu, Jun 13Split JerkSplit Jerk (build to 85%), then 5×2 from the rackOverhead SquatOverhead Squat w/ 2 sec pause at the bottom (build to 80%) 5x5AccsWeighted GHD Sit ups (5×15),slow banded lat pull down (5×20)

CrossFit WOD, June 13, 2024

CrossFit – Thu, Jun 13Bella Complex (In 20 minutes build to max)1 Clean + 1 S2OH + 1 Front Squat + 1 S2OHWOD (Time)3RFT12/9 cal bike6Dball OTS (100/70)3 MU

CrossFit WOD, June 12, 2024

CrossFit – Wed, Jun 126/12 Test (AMRAP – Reps)Death By Double UndersMinimum 15 minutesProficient start with 5 reps add 5 each roundBeginner start 1 DU + 4 SU add 1 DU and 4 SU each round PU skill (AMRAP – Rounds)EMOM x 121- 5 grip ditch chin over bar...

Barbell WOD, June 11, 2024

Barbell – Tue, Jun 11Olympic lift – WeaknessesWork on your weaknesses (2- 3 movements) for 30 min. Ask coach to watch your form and help.Back Squat – burnoutBuild up to 90%, and then:3 @ 90%5 @ 70%7 @ 50%15 @ 30%2 min AMRAP @ 10%. Partner 1 goes...
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