Part 1 Every minute on the minute for 10 minutes Power Snatch x 2 reps @ 70-80% of 1RM Use the same weight for all sets Choose a weight that is challenging but that allows you to maintain great technique for all sets Part 2 3 rounds for time: 25[…]
Read More »In teams of 2, perform 5 alternating sets each of: Run 200 meters 20 KB Swings (53,35) 20 KB Goblet Squats Performed in a “you-go-I-go” fashion: Partner 1 runs 200 meters, Partner 2 runs 200 meters Partner 1 performs 20 KB Swings, Partner 2 performs 20 KB Swings Partner 1[…]
Read More »6 rounds for time: 15 GHD Situps (sub 25 AbMat Situps) 12 Deadlifts (225/155) 9 Bench Press (Bodyweight/75% BW)
Read More »Strength Push Press 2-2-2-2-2 Wod Amrap 9 21 Wall Balls (20/14) 15 Kettlebell Swings (70/53) 9 Box Jump Overs (24/20)
Read More »5 sets for max weight: 5 rounds of: 1 x Power Clean 1 x Squat Clean 1 x Hang Squat Clean Goal is to complete all 5 rounds without resting the bar on the ground with as much weight as possible If you are successful, you MUST increase weight on[…]
Read More »The Ghost workout is a workout that CrossFit created for Robert “The Ghost” Guerrero that mimics a 6-round fight. Ghost 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest
Read More »Teams of 2 complete 250 Double Unders 150 Air squats 800m Run together carrying one Kettle bell 53/35 80 Kettle Bell Swings 53/35 80 Ab Mat Sit ups 200M Farmers carry Together 70,53 switch as needed
Read More »Emom x 10 Back Squats 3 reps adding 5lb every minute start with 45% of 1 rm Wod 3 Rounds for time 10 Push Press 95,65 10 T2B 10 Box Jumps 30,24
Read More »For time: 30 Hang Power Cleans (155/95) Run 600 meters 20 Hang Power Cleans (175/125) Run 400 meters 10 Hang Power Cleans (205/155) Run 200 meters
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