WOD

Strength

3-4 warm up sets of 3-8 reps working up to approx 90% 1Rm

Strict Press

7 x 2 @ 90% 1RM

WOD:

21-15-9-9-15-21

Wallballs

Pull-ups

Strength

15 min to find  1RM Sumo  Deadlift

WOD

10 min AMRAP

7 Power Snatch 95/65

7 Burpees

Cash Out

8  min complete as much as possible.

50 Ab-mat sit ups

40 KBS 45/25

30 Leg Raies

20 Ball Slams 30/20

10 TTB

 

 

 

Strength

20 min to find a 1RM Clean and Jerk

WOD

4 RFT

5 HSPU

10 Power Cleans 135/95

15 Chest to bar Pull-ups

Strength

Warm up Back Squats

Back Squats

OTM 10 MIN

4 reps @70% 1RM

(last set do AMRAP)

WOD:

21-15-9

Box Jump Overs 24/20

KB 55/35

KTE

Skill: Turkish get up. 15-20 min to work on Turkish Get Ups

WOD: 20 min AMRAP

5 Burpees

10 HRPU

15 Sit ups

20 Air Squats

25 Double Unders

 

 

https://www.crossfitstrongisland.com/1990/1990/

Strength

Warm up snatchs 5-10min then,

OTM 8 min

Power Snatch +Squat Snatch

WOD:

10-1 Jerk

2-20 Pull-ups (even numbers only)

Strength

Deadlift

Warm up with progressively heavier sets of 3-5 reps work up til about 60% 1RM followed by

Your 20RM (approx 65-70% 1RM)

WOD

10-20-30-20-10

Walking Lunge (Body-weight)

Wallballs 20/14

* farmers carry 2 lengths turf between each round KB or DB 55/35

Strength

Warm up Push Press followed by

Push Press

5 x 5

WOD:

“Hippo”

3 RFT

15 ttb

15 Push Press(95/65)

15 Box Jumps

15 OHS(95/65)