Main – CrossFit View Public Whiteboard Split Jerk (1RM) spend 15 minutes building to a 1RM from rack. Metcon (Weight) EMOTM for 10 minutes bar complex 2x clean+1 jerkThe cleans must be touch and go. CANNOT drop the bar during the bar complex. Score is heaviest single complex completed.
Main – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsrest 5 minutes after Fran before doing KB swings Metcon (Time) FT: 75 KB at swings 53/44 65/53( RX PLUS)
Main – SWOD View Public Whiteboard Power Snatch (15 minutes to find 3 rep max, touch and go) Overhead Squat (15 minutes to find 3 rep max) Metcon (AMRAP – Reps) EMOTM for 20 minutes odd- 3 power snatch at %90 & 5 pushups even- 3 OHS at %90
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 minutes max wall balls 20/14 1 minute rest 2 minutes max double unders 1 minute rest 2 minutes max burpees 3 minutes rest 2 minutes max wall balls 20/14 1 minute rest 2 minutes max double unders 1 minute rest 2 minutes max burpeesscore…
Main – CrossFit View Public Whiteboard Metcon (Weight) Strength Back Squat 1×8 @ 60% 1×8 @ 65% 1×8 @ 70% 1×8 @ 75% Add up weight of all reps that you squatted for score. Metcon (Time) Cash in 50 sit ups 4 rounds 400 M Run 15 STOH 115/75 Cash out 50 Push Ups
Main – SWOD View Public Whiteboard Metcon (Weight) Clean Complex EMOM 15 min Power Clean + Front Squat + Jerk Metcon (Weight) Front Squat EMOM 15 Min 3 Front Squat @ 70% of 1 RM
Main – CrossFit View Public Whiteboard Metcon (Weight) EMOTM FOR 6 MINUTES 5 dead lifts, you choose the weight. Challenge yourself!score is total weight lifted (30 reps) Metcon (AMRAP – Reps) Partner WOD M/M F/F 10 Minute AMRAP 20 double unders 20 power snatch 75/55 30 DU 25 PS 95/65 40 DU 30 PS 115/75…
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