top of page
Search

Friday April 29th WOD

Strength: Clean & Jerk (3+1) (3 cleans + 1 Jerk)

2 warm up sets @ 55% and 65 %

3 sets of complex @ 75-85%


Conditioning: 14 min AMRAP

40 Dubs

14 Box Jump Overs

2-4-6-8-10-12....

Alt DB Snatches (50/35)(45/25)

39 views0 comments

Recent Posts

See All

Monday March 4th WOD

Crossfit Open WOD 24.1 Strength: Shoulder Press 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: For time: 21 dumbbell snatches, arm 1 (50/35)(35/20) 21 lateral burpees over dumbbell 2

Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

bottom of page