Strength
1RM Front Squat & Back Squat
WOD
7 min Time Cap
Complete
100 Double Unders or 300 Singles
400m Run
Then Total Reps
Power Cleans (135/95)
Strength
1RM Front Squat & Back Squat
WOD
7 min Time Cap
Complete
100 Double Unders or 300 Singles
400m Run
Then Total Reps
Power Cleans (135/95)
4 rounds
10 push press (115/75)
2 bar muscle ups
10 bar facing burpees
2 bar muscle ups
Skill
400-200-400-200-400
WOD
Karen
150 wall balls
IN HONOR OF THE NAVY SEALS WHO LOST THEIR LIVES 06-28-05 IN AFGHANISTAN. TO THEIR FAMILIES AND THEIR MEMORY WE DEDICATE THIS WORKOUT.
5 ROUNDS OF:
28 BOX JUMPS 24/20″
28 HANG CLEANS 75/45LBS
28 KB SWINGS (55/35)
28 ABMAT SITUPS
28 DEADLIFTS 75/45 LBS
28 AIR SQUATS
“Jackie”
3 rounds for total reps
1 minute of each exercise
Kettle Bell Swings (55/35)
Box Jumps (24/30)
Hand Release Push Ups
Rest
For Time
200m Run
21 Push Press (95/65) (45/35)
21 Deadlifts
200m run
15 push press
15 deadlifts
200m run
9 push press
9 deadlifts
200m run
Strength
Shoulder Press
Total Reps
3 Minute AMRAP 0:00-3:00
4 Burpees over the bar
8 Stationary Lunges
Rest 1 Minute 3:00-4:00
3 Minute AMRAP 4:00-7:00
4 Burpees
8 Wall Balls
Strength
Back squats
Crossfit Intro
500m Row
40 Squats
30 sit ups
20 push ups
10 pull ups
Strength
Deadlifts
400m Run
20 Hand Release Push up
200m Farmers Walk
20 Burpee Pull Ups
400m Row
20 Goblet Squats
200m Farmers walk
20 Lunges
400m Run