Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3×5 Narrow Grip OHS WupWOD (No Measure) 4 RFT 3 C & J 135 4 Bar Facing Burpees Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 High Hang SqCl 1 Hang SqCl 1 SqCl Increase weight throughout Deadlift (5 x 1)…
Main – SWOD View Public Whiteboard Deadlift (1-1-1-1-1-1-1) Try to move as much weight as possible over these 7 sets. 7 working sets; does not include warmup. Shoulder Press (3 x 5) Build to a 5RM. Strict press; no knee bend.
Main – CrossFit View Public Whiteboard Metcon (No Measure) skill development emotm 8 minutes even- 40 DU (or 30 seconds work) odd- 20 sec wall facing hand stand hold Metcon (AMRAP – Rounds and Reps) 20 minute amrap 100 DU 75 air squats 50 burpees 25 get up situps3×1 singles
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3 x 3 Behind the Neck Press from a full squat WupWOD (No Measure) 300 m Row 30 Push-ups 30 Jumping Squats 45/35 Metcon (Weight) Skillz and Drillz EMOTM 7 mins 1 SqClThusters 3 sec pause @ bottom of squat and 3/4…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility/Stretching 3 x 5 Narrow Grip OHS WupWOD (No Measure) For Time: 40 WBs 40 DUs Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 Sq Sn 3 sec pause @ 2 in off ground, knee, and full squat catch build up weight…