WOD

Strength: 

Front Squats:

Do triples until you find your 3RM

Finish with one set of 10 at you approx 10RM

WOD

For Time

·         100 Double Unders (300 singles)

·         30 Pull-ups

·         30 Front Squats (135/95)

·         30 Pull-ups

·         100 Double Unders (300 singles)

 

Strength:

Snatch: 2-2-2-2-2

WOD

12 MINUTE AMRAP

6 OHS, 95/65

9 Burpees Over the Bar

12 TTB

 

CASH-OUT: 800m Run

Strength

A)Sumo-Deadlift

8,6,4(Warm up) 3,3,3,3 (Done for speed. Do not go over your approx 5 rep max)

B) Weighted  GHD sit-ups (preform regular sit-ups with a weight if you can not GHD sit-ups)

3×10

WOD

6 RFT

20 walking lunges (10 per leg)

20 Push-ups

 

 

 

 

 

Strength

Weighted Chin-up 5×5

Super-set with

Weighted Dips 5×5

 

WOD

100 Burpees

100 KBS (55/35)       level 2 35/25        level 1 25/15

Athletes can break up the exercises and REPS in any order they choose.

12 Minute Time Cap

https://www.crossfitstrongisland.com/1668/1668/

Strength

5 Rounds NOT FOR TIME

10 Front Squats 135/95

10 KB Swings 55/35

WOD

Grace

30 Clean and Jerks 135/95

Cash Out

2k Row

Lurong Wod#1

18 Min Time Cap:

21-18-15-12-9-6-3 of:

• Wall Balls 20/14
• Deadlifts 115/75
• Box Jumps 24/20

 

Without challenge there is no change

Skill Snatches

4 sets of 10 performed as singles (add weight each ser)

Focus on form do not go above 70% 1 rep max

WOD

4 RFT

200 meter run

10 snatches 95/65

200 meter run

10 pull-ups

Strength

Deadlift 2-3 warm-up sets followed by 4×10 @ 70% 1 rep max

WOD

100 Back Squats 135/95

50 Ab-mat st-ups

25 Burpees