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CrossFit – Tue, Jan 16

CrossFit – Mon, Jan 15 Metcon (Time) 3 Rounds 400m Run or 500m Row 10 C2B 15 Burpees 20 Alt. DB Snatches (50/35) RX Pull-ups Back Squat (6×3 btwn. 70-80% same weight ) Every 2 minutes 3 Back Squats

CrossFit – Sat, Jan 13 Metcon (Time) 5 Rounds For Time: 20 Snatches 95/65 30 Wallballs 20/14 lbs. 40 Calorie Row

CrossFit – Fri, Jan 12 Hang Clean (6×2 add weight each set) Every 2:00 x 6 2 hang cleans add weight each set

CrossFit – Thu, Jan 11 Metcon (Time) Partner WOD 6 Rounds For Time: 20 Dumbbell Push Jerks (R) 20 Dumbbell Squats 20 Dumbbell Push Jerks (L) 20 Dumbbell Squats 80 DU Dumbbell: 50/35 lbs. Hold 1 Dumbbell Across The Shoulders in front rack position with Both Hands for the squats.

CrossFit – Wed, Jan 10 Deadlift (Max set @70%) Set 1: 5 Deadlifts @ 55% Set 2: 5 Deadlifts @ 60% Set 3: 10 Deadlifts @ 65% Set 4: 10 Deadlifts @ 70% 5: Max Deadlifts @ 70% *Rest 1-2 Minutes Between Sets Change your reps in WODIFY Metcon (AMRAP – Rounds and Reps) AMRAP

CrossFit – Tue, Jan 9 Back Squat (6×2 add weight each set) On the 3:00 x 6 Sets: 2 Back Squats First Working Set at around 70% & Build To Heavy set Metcon (AMRAP – Reps) AMRAP 10: 400/350m Row 18 Thrusters 95 / 65 lb 400/350m Row 15 Thrusters 115 / 85 lb 400/350m

CrossFit – Mon, Jan 8 Power Clean (3-2-2-1-1-10) Set 1: 3 Power Cleans @ 50% Set 2: 2 Power Cleans @ 60% Set 3: 2 Power Cleans @ 70% Set 4: 1 Power Clean @ 75% Set 5: 1 Power Cleans @ 80% Set 6: 10 Power Cleans For Time @ 80% Rest 1-2 Minutes

CrossFit – Sun, Jan 7

CrossFit – Sat, Jan 6 Metcon (Time) Partner WOD Cash-in 100 Cal Bike 5 Rounds For Time: 30 T2B 20 Over the Bar Burpees 10 Front Squats 135/95