Main – SWOD View Public Whiteboard Deadlift (1×1) Partner up, take 10 min and find a 1 RM Metcon (10 Rounds for reps) EMOM x 10 Odd: 5 Deads – you choose the weight Even: 5 Weighted pullups – you choose the weight. If you can not do weighted, do strict, if you can not…
Main – CrossFit View Public Whiteboard Metcon (Time) weight loss fitness assessment FT: 400 meter row 30 kb swings 53/44 Hang Snatch (build to a 1RM) spend 20 minutes starting light and building up weight Handstand Walk (max distance) start from a wall walk vertical position if you cannot start in open space. If you…
Main – CrossFit View Public Whiteboard Back Squat (1×3) spend 20 minutes building to a 3RM Metcon (AMRAP – Reps) 12 minute AMRAP 50 back squats 25 power cleans 50 box jumps 24/20 5 ring muscle ups (RX PLUS) RX 115/75 weight starts at floor
Main – SWOD View Public Whiteboard Deadlift (build to 1RM) Metcon (AMRAP – Reps) Death by Dead lift (body weight)minute 1 is 1 rep, minute 2 is 2 reps, minute 3 is 3 reps and so on..until you cannot complete reps in that given minute.
Main – CrossFit View Public Whiteboard Snatch Balance (10×2 (spend 20 minutes)) Increase weight as rounds progress but focus on technique and speed under the bar on snatch balance. Record heaviest 2 rep max. Remember to pass hip crease below the knee on the squat. Metcon (AMRAP – Rounds and Reps) 8 minute amrap 4…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In 8 minutes run 800 meters then max reps with remaining time of: STOH 135/95 rest 2 minutes In 6 minutes run 400 meters then max reps with remaining time of: bar facing burpees rest 2 minutes In 4 minutes run 200 meters then max…
Main – Saturday FREE CrossFit Partner wod View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute amrap partner wod partition reps as needed. both partners run. 10 box jumps 24/20 20 kb/db snatches 53/35 (alternate arms each rep) 30 pull ups 500 meter row split evenrun does not count as reps.
Main – CrossFit View Public Whiteboard Squat Clean (5×3) spend 20 minutes building to a 3 rep max ( touch and go ) Remember hip crease below the knee. Metcon (Time) FT: 75 clean and jerk 115/75 EMOTM 10 bar jump overs ( jump overs can face or parallel bar, you choose )
Main – SWOD View Public Whiteboard Metcon (AMRAP – Rounds) Squat Clean and Muscle up EMOMx3: 4 unbroken Squat Cleans, 135/95 Rest 1 minute EMOMx3: 3 unbroken Muscle ups, Rest 1 minute EMOMx3: 3 unbroken Squat Cleans, 185/125 Rest 1 minute EMOMx3: 3 unbroken Muscle ups Rest 1 minute EMOMx3: 2 unbroken Squat Cleans, 205/145…
Main – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 or 4 complete FT: 100 burpees 100 wall balls 200 DU 100 burpees 100 wall balls 3×1 singlespartition reps as needed.