CrossFit WOD, May 7, 2020

Thursday Metcon (Time) Deck of cards take 2 hearts: Squat Thrust Diamond: Step up/box jump Club: Lateral Lunge (each side) Spade: Side High Plank w/ rotation (each side) Every Ace: Bicep Curls til failure Weighted RX+ Heart: devil presses Diamond: Box Jump Club: Weighted Step overs (same weight as Read more…

CrossFit WOD, May 6, 2020

Wednesday Romanian dead lift (X 8 ) EMOM 10 Odd Perform 8 BB RDL or 6 SL RDL Each leg Even 8 SL glute bridge each side Metcon (AMRAP – Reps) 20 min AMRAP 600 m run 50 Wall balls 40 Deadlifts 30 HSPU

CrossFit WOD, May 5, 2020

Tuesday Push Press (x 4 building) may do oly complex pc + 3 jerks or overhead strength sets of 4 push press or strict press If Limited equipment 6 half kneeling presses each side if odd objects then we 1 turkish get up each way Even mins: 10-20 double Read more…

CrossFit WOD, May 4, 2020

Monday Metcon (Time) 5 rounds for time 20 snatches 20 OHS/FS 95/65 400 m run Snatches Barbell- May do power clean Squat – May do front squat Dumbell snatches American KB swing Or hang KB snatch 10 each side SA ohs 1/2 on each side