Main – SWOD View Public Whiteboard Metcon (Weight) E2MOTM for 20 minutes, build to a 1RM on the following Complex: Squat Clean Front Rack Lunge Right Front Rack Lunge Left Push Jerk Split Jerk then…. E@MOTM for 20 minutes, build to a 1RM on the following complex: Power Clean Hanging Power Clean Hanging Squat Clean…
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 4 Rds 10 WBs 20/14 10 KB swings 53/355 minute time cap Deadlift (6×4) 4 dead lifts every 2 minutes for 12 minutes build to a 1×4 max. Partner up and share weight if class size is large. Metcon (AMRAP – Rounds and Reps) 10 minute…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 4×5 Single Arm One Knee KB Press (10 reps each arm) Metcon (Time) WupWOD 4 Rds 10 WBs 20/14 10 KB swings 53/35 don’t use heavier WB/KB. Go for speed. Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 HHSqSnatch 1 HSqSnatch…