A. 3 Rounds of 4 Minute AMRAP: 6 Burpees 6 Wall balls (25/16) 6 Toes to Bar 4 Minutes Rest B. Tabata Handstand Holds
Workout of the Day
Monday 7/6 A. Back Squat 3×3, 3×2 B. Clean Pull to Thigh + Clean Pull + Half Clean 7x(1+1+1) Tuesday 7/7 A. Jerk from behind the neck + Jerk 4x(1+1) B. Jerk with 5 second pause in receiving position 7×1… Read more »
Barbell Warm up: 5 Muscle Snatches 5 Overhead Squats 5 Power Snatches (Hip) 5 Half Snatch (Above the Knee) 5 Snatches (Below the Knee) 5 Snatch Grip Push Press 5 Snatch Balance 1st round: 45/33, 2nd round: 75/53, 3rd round:… Read more »
4 Rounds: 40 seconds Kettlebell swings (24/16) 40 seconds Push ups Rest 40 seconds 40 seconds Thrusters (45/33) 40 seconds Mountain Climbers Rest 40 seconds Rest 4 minutes 4 rounds: 40 seconds Sit ups 40 seconds Box Jumps with Step… Read more »
Rowing intervals, alternate with a partner or two: 1×1000 m 2×500 m 4×250 m During your rest collect up to 50 tough push ups or up to 25 Strict Handstand Push ups.
“CrossFit Total” Back Squat 1-1-1 Strict Press 1-1-1 Deadlift 1-1-1
Warm up: Your Choice. 5 Minutes of Swing Practice on Rings: Focus on the shapes of this skill. The hollow, arch and the kick and also to the small intricacies maintaining tension from the fingers all the way to toes…. Read more »
Programming note: Due to the holiday weekend, the eWOD will be the same on Saturday and Sunday. Olympic Weightlifting Total After warming up, work up to a max in 3 attempts for the Snatch and the Clean and Jerk.
PROGRAMMING NOTE: Both Saturday and Sunday will be “CrossFit Total” “CrossFit Total” Back Squat 1-1-1 Strict Press 1-1-1 Deadlift 1-1-1